This shoulder day has 6 exercises and 19 sets in all. It's part of the bro split routine example. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Shoulder Day Workout Example
An example shoulder day for front, side and rear shoulders, plus traps, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Overhead pressShoulders, tricepsSwap: Seated dumbbell press or shoulder press machine | 3 | 6 to 8 | 2 to 3 min | 1 to 2 |
| Seated dumbbell pressShoulders, tricepsSwap: Shoulder press machine | 3 | 8 to 10 | 2 min | 1 to 2 |
| Lateral raiseSide shouldersSwap: Cable lateral raise or machine lateral raise | 4 | 12 to 15 | 1 min | 0 to 2 |
| Rear delt flyRear shoulders, upper backSwap: Reverse pec deck machine | 3 | 12 to 15 | 1 min | 0 to 2 |
| Face pullRear shoulders, upper backSwap: Rear delt fly | 3 | 12 to 15 | 1 min | 1 to 2 |
| ShrugsTrapsSwap: Dumbbell or machine shrugs | 3 | 10 to 12 | 1 to 1.5 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, dumbbells and a cable station
- you have about 50 to 60 minutes for the workout
- you want one workout for front, side and rear shoulders, plus traps
Common questions
How long does the shoulder day take?
The shoulder day takes about 50 to 60 minutes for 6 exercises and 19 sets, including rest and the upper body warm-up. It takes a little longer when the gym is busy.
Why does the shoulder day start with the overhead press?
In the shoulder day, the overhead press is the biggest lift, working your shoulders and triceps, so you do it first, while you're fresh, with 2 to 3 minutes of rest between sets. Smaller accessory exercises like shrugs come at the end, with 1 to 1.5 minutes of rest.
What can I use instead of shrugs in the shoulder day?
The listed swap is dumbbell or machine shrugs. Either one trains the same muscles (traps), so you can make the change and keep the rest of the shoulder day the same.
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