Courtesy of Jennifer Ventriglia, C.P.T.—founder of Blueprint Athletics, a personalized athletic training system for athletes and competitive bodybuilders—this routine comprises impactful strength-training shoulders exercises guaranteed to help you reach your goals.
Complete the following exercises using these rep-rest-set schemes to best accomodate your fitness goals. Make sure you warm up your shoulders thoroughly, because the shoulder joint is susceptible to wear and tear, especially for beginners.
- Endurance: 1-3 sets x 12-20 reps with 0-60 sec. rest
- Hypertrophy: 3-5 sets x 6-12 reps with 60-90 sec. rest
- Strength: 4-6 sets x 1-5 reps with 1-3 min. rest
- Power: 3-6 sets x 1-10 reps with 3-5 min. rest
One idea: Complete 45-60 seconds of jump rope between each set to keep the blood pumped in your shoulders.