A Quick Shoulder Workout Plan For Women

A strong set of shoulders on a woman don’t just look good in summer tops, they also help to boost your overall strength and power on all overhead exercises, push exercises and pull exercises. If that piques your interest ladies, keep reading, because we have a quick and powerful shoulder workout plan for you.

If you hadn’t considered it, keep in mind that a good set of shoulders enhances a woman's hourglass shape, giving the illusion of a smaller waist. Just like the V-shaped back we discussed in a previous article. It’s all part of the overall picture.

And how many women don’t want to feel snatched?

A Quick Shoulder Workout Plan For Women Contents

A Quick Shoulder Workout Plan For Women

The Workout

Reps & Sets For Your Shoulder Workout

More Shoulder Exercises

Simply Shoulders Workout Plans

Back, Shoulders & Triceps Workouts

The Fat Loss Formula

A Quick Shoulder Workout Plan For Women

Below are 4 exercises that make up this quick shoulder workout plan for women.

Beginners can use this as a stand alone shoulder workout plan, more experienced lifters may prefer to merge these 4 exercises with another plan to make it a bit longer / more intense.

To learn more about the individual exercise, click the link in the short description below.

There you will be able to learn how to perform the exercise, exactly which muscle groups / parts of the shoulders you are targeting, and other helpful information about that exercise, and your shoulder workout plans in general.

The Workout

Military Press

The Military Press is very similar to the Overhead Press except that it has a very slight difference in foot position. This change in foot position means that when you press the weight, it hits the target muscle groups from a slightly different perspective.

Dumbbell Shoulder Press

The Dumbbell Shoulder Press is a highly effective exercise for strengthening and developing your shoulder muscles. This exercise can be performed either sitting upright on a bench or standing. Sitting is the preferred option for better muscle isolation and standing is more suitable if you are also keen to engage your core muscles with this exercise.

Arnold Press

The Arnold Press is Arnold Schwarzenegger’s variation on the traditional Dumbbell Shoulder Press. He created this exercise to target the three key muscles in the shoulder in one fluid movement. For shoulder gains, this exercise is not to be missed.

Lateral Raises

Lateral Raises are one of the more common Shoulder Exercises, for good reason, they build well rounded shoulders efficiently. Specifically the lateral (side) part of the shoulders. With this exercise you will build strength and shape into your shoulders and traps.

Reps & Sets For Your Shoulder Workout

And here is where it gets interesting, because in weightlifting, the exercises are widely the same.

There are many variations of the same exercise and many different ways you can execute the exercise in terms of the weight source that you use.

Beyond that, the way you keep your shoulder workouts, or any workout for that matter, interesting and physically challenging, is in how you perform your reps and sets.

There’s a lot to be said for rep/set ranges, which goes beyond the scope of this article, so for now, let’s start with the basics:

Perform the above workout in the order that the exercises have been listed.

Of each exercise perform 3-5 sets of 8-12 reps using an amount of weight that you begin to struggle with through the last 2 reps of each set.

You may find as you move to your final sets that your muscles start to fatigue, if that’s the case and you’re struggling with that weight before the last 2 reps, drop down to a slightly lower weight so that you don’t compromise on your form.

If you want to learn more about reps/sets and lifting in general, you can join our mailing list by creating your free Members Zone account here >>>.

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More Shoulder Exercises

It’s always good to have a wide spectrum of exercises that you can tap into, this helps to keep your workouts fresh and avoids plateaus that happen as a result of working the same old routine for too long.

You can check out more shoulder exercises here >>>

Simply Shoulders Workout Plans

As part of our Members Zone portal we have a Simply Shoulders Workout Category where you can find a couple more workout plans that specifically target the shoulders.

Back, Shoulders, and Triceps Workouts

Lipstick Lifters Back, Shoulders, and Triceps Workout Plans go a step further and combine your shoulder workouts with other “local” muscle groups for efficient training.

By combining muscle groups as well as compound and isolation exercises, these plans offer a comprehensive approach to enhancing, strengthening and defining your back, shoulders and triceps.

The Fat Loss Formula

A 6-9 month cycle that teaches you everything you need to know about how to combine weightlifting with cardio and a healthy eating plan for sustainable results. It's easier than you think, and this is a formula that you can keep forever. It provides a workout plan, but it works with any plan, because fat loss is an entire process that you're about to learn.

Learn more about the fat loss formula here >>>