For this routine focus on heavier weights and a rep range of 4-6 reps or 6-8 reps. This is because Heavier weightlifting generally increases power and induces myofibrillar hypertrophy drawing strength gains, and lighter weightlifting preferentially increases endurance and induces sarcoplasmic hypertrophy.
DB Shoulder Press -
Adjust the incline of the bench so that the backrest is upright. Sit with your back fully supported and hold the dumbbells at shoulder height with the palms facing forward. Press the dumbbells overhead while keeping your back flat. You don't need to lock out at the top as past 3/4 of the way the deltoids lose tension.
Side Lateral Raise -
Stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lying Rear Delt Raise -
Lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale.
Tip:Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
Front Delt Raise -
While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Shrugs -
Hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
