If you're new to the gym, but desperately want to size up, gain greater power, and boost your strength, this routine will set you up for success.

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.