| The main shoulder muscles that concern bodybuilders | | | | target this muscle. The recommended shoulder |
| are the deltoids and although they work closely with | | | | exercises for beginners are as follows: |
| the arms and chest muscles, it is possible to isolate the | | | | 1. Seated dumbbell press - 3 sets of 10-15 reps. This |
| delts in a training session. Unlike other body parts | | | | exercise places the emphasis on the medial head. |
| though, the shoulder is not designed for heavy lifting in | | | | 2. Front lateral raise - 3 sets of 10-15 reps. This |
| all directions so beginners need to take care and use | | | | exercise emphasises the front delt. |
| lighter weights than usual for shoulder-isolating | | | | 3. Rear lateral flyes - 3 sets of 10-15 reps. This |
| exercises. | | | | exercise targets the rear delt. |
| The deltoid covers the shoulder and consists of three | | | | As with all exercises you need to take care in |
| distinct segments: | | | | scheduling specific body parts. To begin with you |
| 1. The anterior or front deltoid allows you to raise your | | | | should incorporate your shoulder exercises into a |
| arm to the front. | | | | program similar to the one suggested below: |
| 2. The medial or middle deltoid allows you to raise your | | | | Day 1: Biceps, Back, Abs |
| arm to the side. | | | | Day 2: Hamstrings, Shoulders, Abs |
| 3. The posterior or rear deltoid allows you to draw | | | | Day 3: Quads, Forearms, Calves |
| your arm backwards when it is perpendicular to the | | | | Day 4: Triceps, Chest, Abs |
| torso. | | | | For the first couple of weeks complete one set but |
| The front delt usually receives plenty of work with | | | | then add one set each week to a maximum of three. |
| chest exercises such as the bench press and pushup, | | | | At the end of three months you will be ready to move |
| so you'll need to use common sense and listen to your | | | | on to more intensive intermediate level exercises. |
| body when performing exercises that specifically | | | | |