Get Football - Ready Shoulders in Just 4 Weeks

In order to have shoulders worthy to play football, you have to work hard and be completely dedicated. This 4-week plan will help you get bigger, faster and stronger. It incorporates exercises that involve multiple deltoid heads, allowing you to potentially lift heavier, increase muscle tissue, and build more impressive shoulders. Do this workout once a week as part of your training program split and aim for 6-8 repetitions and for 4-5 sets of each exercise.

• Shoulder Press
• Lateral Raises
• Bent-Over Lateral Raises
• Front Raises
• Shrugs

1. Shoulder Press:

To develop the total mass of the shoulders.

Execution

• Sit down on a chair or bench with your back straight and grasp a dumbbell in each hand.
• Slowly press the weight straight up over your head towards the ceiling until your elbows lock.
• Lower the weight slowly back to the starting position and then repeat the movement.

2. Lateral Raises:

To isolate the side of the shoulder (medial deltoid).

Execution

• Grasp a dumbbell in each hand positioned on either side of your body.
• Maintaining a slight bend in the elbow throughout the entire movement, raise the weight up on your side until the dumbbells are parallel with the floor.
• Lower the weights slowly back to the starting position without changing the angle at the elbows, then repeat.

3. Bent-Over Lateral Raises:

To isolate the back of the shoulder (posterior deltoid).

Execution

• Grasp a dumbbell in each hand and bend over so that the upper body is parallel with the floor, keeping your knees slightly bent.
• Maintaining your upper body in the same position and your arms slightly bent, raise the weights out to either side until they reach shoulder height.
• Lower the weights slowly along the same path while maintaining control of the upper body, then repeat.

Execution

• Grasp a dumbbell in each hand positioned on either side of your body.
• Maintaining a slight bend in the elbow throughout the entire movement, raise the weight up on your side until the dumbbells are parallel with the floor.
• Lower the weights slowly back to the starting position without changing the angle at the elbows, then repeat.

4. Front Raises:

To isolate the front of the shoulder muscle (anterior deltoids).

Execution

• Grasp a dumbbell in each hand and hold them in front of you.
• Keeping the elbows locked in a semi-bent position, lift up one arm at a time until your arm is parallel to the floor.
• Lower that hand back down to the starting position and repeat with the opposite hand.

5. Shrugs:

To develop the muscles of the neck (sternocleidomastoid) and upper inner back (trapezius), as well as the front of the shoulder (anterior deltoid).

Execution

• Grasp a dumbbell in each hand while standing straight, feet apart, and your knees slightly bent.
• Raise your shoulders as high as you can towards the ears and hold that position briefly.
• Relax the shoulders and return to the starting position.