The shoulder muscles that are most concerning for bodybuilders are the deltoids. Along with the chest and arm muscles, they work very closely, but it’s possible to perform isolation exercises while training. The shoulder muscles, however, should not be used or heavy lifting in all directions. As a beginner you should focus on using lighter weights for shoulder isolation exercises
The deltoid covers the shoulder and has three distinct parts:
1. The front deltoid allows you to raise your arm to the front.
2. The middle deltoid allows you to raise your arm to the side.
3. The rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises, so you’ll need to be careful when performing exercises targeting this muscle. Some shoulder exercises for beginners are:
1. Seated dumbbell press – 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
2. Front lateral raise – 3 sets of 10-15 reps. This exercise emphasises the front delt.
3. Rear lateral flyes – 3 sets of 10-15 reps. This exercise targets the rear delt.
Scheduling isolation exercises is important to get the most out of your workout. To start out, you can integrate shoulder exercises into your training program as shown below;
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first two weeks, one set should be completed, then another set added for a maximum of three set to be completed in one session. After 12 weeks, you should be prepared to move on to intermediate level exercises.