Shoulder Strength & Hypertrophy Workout (45-60 mins)

Warm-up (5 mins):

Light cardio (jumping jacks, jogging in place, etc.) - 2 minutes

Dynamic stretches (arm circles, shoulder rolls, etc.) - 3 minutes

(Sample Warm Up)

Workout:

Strength (3 sets of 6-8 reps per exercise)

Barbell Overhead Press: Stand with feet shoulder-width apart, barbell held at chest level. Press the barbell overhead, keeping your core engaged and back straight.

Dumbbell Lateral Raise: Stand with feet shoulder-width apart, dumbbells in each hand. Raise the dumbbells to the sides, keeping elbows slightly bent and wrists straight.

Dumbbell Front Raise: Stand with feet shoulder-width apart, dumbbells in each hand. Raise the dumbbells in front of you, keeping elbows slightly bent and wrists straight.

Barbell Bent-Over Row: Stand with feet shoulder-width apart, barbell held in front of you with an overhand grip. Bend over at the waist, keeping your back straight and core engaged. Pull the barbell towards your chest, keeping your elbows close to your sides.

Hypertrophy (3 sets of 10-12 reps per exercise)

Dumbbell Lateral Raise: (Same as strength phase)

Dumbbell Front Raise: (Same as strength phase)

Dumbbell Shoulder Press: Sit on a bench with feet flat on the floor, dumbbells held at shoulder level. Press the dumbbells overhead, keeping your core engaged and back straight.

Dumbbell Rear Delt Fly: Stand with feet shoulder-width apart, dumbbells in each hand. Bend over at the waist, keeping your back straight and core engaged. Raise the dumbbells to the sides, keeping elbows slightly bent and wrists straight.

Cool-down (5 mins): Static stretches (holding each stretch for 30 seconds) targeting the shoulders, chest, and back.

(Sample Cool Down)

Workout Structure & Benefits:

This workout combines strength and hypertrophy exercises to target all three heads of the shoulder muscles. The strength exercises build strength and power, while the hypertrophy exercises promote muscle growth. The combination of barbell and dumbbell exercises allows for different movement patterns and challenges, maximizing muscle activation. This structured approach ensures a well-rounded workout for stronger, more defined shoulders.