My shoulder workout was my typical shoulder training, that being compound movements first, and isolation movements after. The key to all my workouts is doing a mixture of compound and isolation movements, and doing various exercises that hit the muscles from all angles and developing a full muscle development.

For my first shoulder exercise, I did the standing overhead shoulder press. I did 3 sets of 5 reps. This exercise is one of the BIG FOUR, that being squats, deadlifts, flat bench, and the overhead press. Those four exercises develop the most muscle mass and strength when done correctly.

For my second exercise, I did the standing behind the neck press. I did 3 sets of 8 reps. This exercise is similar to the overhead press that I did first, but the first exercise you lower the bar in front of your head down to the collarbone area, while the behind the neck press you lower the bar behind the head and down to earlobe level. Both exercise are similar but they are different enough that they can and should be done in a single workout because they both hit the shoulders from a different angle. Typically I go a little lighter when doing the behind the neck press because the overhead press in the front is more of a power movement than the behind the neck press.

For my third exercise I did front raises with a 45lbs plate. I did 3 sets of 15-20 reps. For all my isolation movements I take less rest between sets than I do for the compound movements. I usually take less than a minute between sets on the front raise with the plate. This exercise targets the front delts.

For my fourth exercise, I did dumbbell side lateral raises. I did 3 sets of 12 reps. This exercise targets the side lateral delts.

For my fifth exercise, I did bent over dumbbell rear delt extensions. I did 3 sets of 12 reps. This exercise targets the rear delts. I oftentimes do a machine for this exercise because I can feel the stimulation on my rear delts a little better than I can with dumbbells, but I do like to do variations of most exercises from time to time in order to change things up a little and shock the muscles.

For my sixth and final exercise I did shrugs. I did 3 sets of 12 reps. For this exercise I improvised, using a machine that is originally designed for ground base squat/lunges. With a little creativity you can improvise and use equipment to train muscles that the machines are not originally created for. This machine works great from doing shrugs. This exercise targets the trapezius muscles.