Free Shoulder Workouts

Any of these shoulder workouts will make you noticeably bigger within weeks. You don't have to be genetically gifted to get incredible results, but you do need to follow a great program. If you've seen my before and after pictures you know that I've come a long way. But the first changes were in my shoulders. After only a month or two of following the level 1 program, people began noticing that my traps and delts had begun to grow. This resulted in increased confidence that I could actually be big one day. That was something I only dreamt about in the past. My goal is to help you believe in yourself. Once you're able to do that... anything is possible. Stick with these workouts and I guarantee you'll be liking what you see in the mirror very soon.

LEVEL 1: No experience needed

Seated overhead dumbbell press
Standing lateral raise (machine)
Upright rows (with a straight bar)

LEVEL 2: 2-4 months of experience (minimum)

Seated overhead press (machine)[if available, use a machine that simulates a barbell press. Otherwise, you could use one that simulates an overhead dumbbell press]
Standing lateral dumbbell raises
Seated reverse pec-fly (machine)
Front barbell shrugs

LEVEL 3: 4-6 months of experience (minimum)

Arnold press
Standing alternating cable lateral raise (from behind)
Bent-over alternating cable lateral raise
Dumbbell shrugs

LEVEL 4: 6-8 months of experience (minimum)

Upright row going into an overhead press
Seated dumbbell press
Standing lateral raise (machine)
Front barbell raises
Bent-over lateral dumbbell raise
From behind barbell shrugs (optional)


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