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2 Exercises a Week for 8 Weeks to Larger Shoulders

2 Exercises a Week for 8 Weeks to Larger Shoulders


Having amazing shoulders is not impossible, but you must know how to get it.

There are countless proverbs praising shoulders, and for good reason—when constructed properly, they are incredibly strong and have a commanding appearance. If you want to construct yourself the perfect pair of shoulders, this is the article for you.

For a month, you must adhere to these rules each week. To achieve the maximum results from each workout, give yourself at least three to four days of recuperation in between workouts.

Two Shoulder Exercises

These shoulder exercises may not seem like much, but if you perform them twice a week, you will see the desired results while getting the essential rest.

Getting Warm

Shoulders are a fairly adaptable muscle group which means they have a very wide range of motion, but it also makes them more prone to damage.

Always spend five to ten minutes warming up before exercising. Light sets and range-of-motion exercises should be included in your warm-up to get your elbows and rotator cuffs ready for the workout that will come next.

Lift lesser weights during these warm-up exercises before beginning either program, and rest for 20 to 30 seconds in between sets. Your warm-up set should consist of the following, with a two-minute break in between each set:

Cable external rotation: 2 sets, 10–12 repetitions.

Cable external rotation

Internal Rotation of the Cable: 2 sets, 10–12 repetitions.

2 sets of 10–12 reps for car drivers.

car drivers

Rope attachment triceps pushdown: 2 sets, 10–12 repetitions.

Rope attachment triceps pushdown

1st Shoulder Exercise

Use the heaviest weights you can manage for this first workout because the goal is to put as much stress on your body as possible.

Developing power is necessary, but you must be careful to avoid losing your form or injuring yourself merely to lift a few more pounds.

Your damaged muscle will hurt far more than your broken ego. Don't try to lift even more repetitions than those listed here if you can possibly accomplish it.

Add more weight and raise it the appropriate amount of times. You should constantly keep in mind that you are lifting that weight because you can do it safely. If required, wear wrist wraps and elbow sleeves to keep these areas safe because they are more prone to damage.

Give your body two minutes to relax in between sets so that you can give your all to the following one.

Top 5 Shoulder Muscle Building Exercises

Here is the first exercise:

5 reps, 3–4 sets of the push press.

3 sets of 8 reps for the side lateral raise.

Rear Delt Row with Barbell: 3 sets, 8 repetitions.

Shoulder Exercise 2

The previous one was designed to increase your strength and power; this set is quite different. Here, all that is required of you is to sense how your muscles are working without focusing on the stress or resistance.

Sitting Arnold presses for 10 reps with 60s will always put stress on the shoulders, but lighter 40s will make them feel much better.

Every exercise in this program requires a weight that you won't have any trouble lifting, one that will allow you to perform the exercise more frequently than you typically perform reps.

You'll be able to focus on the muscles and your shoulders will be under tension for a longer period of time as a result.

Long-term gains come from lifting smaller weights and experiencing a greater muscle burn. Keep in mind that this is not a race; there is no need to rush; you will arrive.

Simply keep an eye on your time under tension (TUT), and make sure you give the negative portion of the action an additional 3 seconds for each rep.

Make sure to pause after each rep so you can feel the blood pumping through your muscles. You will overcome the barrier separating good shoulders from outstanding shoulders with more time spent under tension!

The maximum amount of time you should rest is 45–60 seconds, so resume your workout whenever you are ready because it is the pump that your muscles experience that causes them to grow.

This is the second exercise:

Dumbbell Arnold Press: 3 sets, 10–12 repetitions.

3 sets of 10–12 repetitions for the cable seated lateral raise.

Face Pull and Reverse Flys: SUPERSET, 3 sets, 12 repetitions each.