The fifth day of the week will be shoulders and traps workout. First day was chest workout, then back workout, on the third day we had a rest and legs were on the fourth day. Shoulders are involved in some exercise for chest, so it’s good to have some days to rest them if they are not trained in same day. Traps can handle a lot. We train them with the back, but for a lot of people they are lagging, so we will hit them with the shoulders too.
We will start with the heaviest exercise and you should know that shoulders are prone for injuries, so we need to do a good warm-up. Wrist and elbows will be included in the military press so make sure to warm-up the joints. Your core needs to be on point too.
First exercise – Military press
This is the best exercise for your shoulders. Make sure to do this exercise in proper form. Your grip should be as wide as your shoulders. If you do the movement with wider grip it is dangerous for your shoulders and is not optimal. Tighten your abs, because they will stabilize the weight. Push the bar up and keep it straight. As you push it, move your head backwards.
Second exercise – Dumbbell front raise
With this exercise we will work on the front shoulders or anterior deltoids. It is a simple move. Grab a dumbbell and raise your hand straight in front of your body. Rotate your hands rep by rep, so you will not use cheat moves, and you will be more stabilized. There are different variations of this exercise, you can do it standing, sitting, with a barbell, with cables, etc.
Third exercise – Cable reverse flys
This exercise is for the posterior deltoids or back shoulders. When you do this exercise, straighten your elbows without locking them. Then, move your hands back to the level of your body as you keep your elbows at the same position.
Fourth exercise – Upright Row
It works not only for your shoulders, but for your traps too. If you do it with a wider grip as I prefer it will hit your traps more.
Fifth exercise – Face pull
By using that exercise you will hit your back shoulders muscles (posterior deltoids) and the middle of your traps. Put a rope attachment on the cable and pull it to your face. With each centimeter make your grip a little bit wider until it reaches the level of your ears.