I have to admit that shoulders is not my strongest, however over the years I have focused on training them weekly and maintaining my routine in order to build the muscle.
NOW! Remember not to overdo it! Always use caution when training shoulders as it is so easy to do damage when you push with your ego! Rather start off light, with a weight that feels comfortable and perfect your form as training heavy with a form that is not perfect could gradually do damage to your shoulders!
PS. If you do not know how to do a specific exercise then ask someone or the gym staff to show you rather than causing damage!
Machine Shoulder Press
3 Sets of 20 reps on light to moderate weight
3 Sets of Front Dumbell Raises with Side Dumbell Raises with Front Plate Raises
* 15 to 20 reps of side dumbell raises
* 20 reps of front dumbell raises, thus 10 on each shoulder, alternating lifts
* 20 reps of front plate raises (Start on a 10kg if it is new to you and move up as you get more familiar with the exercise)
2) Arnold Press
3 Sets of 12 reps on a medium weight
You can increase weight as you become more familiar with the exercise however start off with something that you are comfortable with.
NOTE: The start position! You can either start in this position or the standard start position
3) Standing Low Pulley Deltoit Raise
3 Sets of 20 reps on light to moderate weights
Do both shoulders in one set
4) Shoulder Shrugs
I like to use some of the machines to do shrugs, however you can use a free weight or the squat machine and a straight bar too.
* Do 3 to 4 sets of 15 to 20 reps on the shrug machine with a medium to heavy weight
Something else you can do and perhaps super set with your shrug sets is the upward row as shown below using a light weight you can do 20 reps in between each shrug set.
HOPE YOU GUYS LIKE! :0)