4-Week Workout Plan for Football-Ready Shoulders

by | Updated: December 2nd, 2016 | Read time: 2 minutes

Getting ready to get back in the game? Or just want to look like you belong on the field? To build broad, strong shoulders worthy of playing football, you need to work hard and commit to getting fit. With just a few weeks to go until the start of the season, ramp up your training with this 4-week, shoulder-focused plan. The key is to include exercises in your workout that target multiple deltoid heads, letting you lift heavier weights and bulk up muscle tissue to get closer to your goal.

Football-Ready Shoulder Workout Plan
This workout should be done once weekly as part of a training program. Aim six to eight reps of each exercise and four to six sets.

1. Shoulder press
Develops total mass of shoulders

What to do:
Sitting on a chair or bench, hold a dumbbell in each hand, keeping your back straight. Push the dumbbells upward over your head, locking elbows at the high point. Slowly lower the dumbbells to start position. Repeat.

2. Bent-over lateral raises
Targets posterior deltoid (back of the shoulder)

What to do:
Bend over so your upper body is parallel to the floor, with knees slightly bent and dumbbell in each hand. With arms slightly bent, lift dumbbells out to your sides, to shoulder height. Following same path and keeping upper body controlled, lower down dumbbells. Repeat.

3. Lateral raises
Targets lateral deltoid  (top and side of shoulder)

What to do:
Stand with hands at sides of your body with a dumbbell in each hand. Lift dumbbell up on your side, keeping slight bend in elbow through movement, until weights are parallel to the floor. Keeping elbow angle the same, lower dumbbell back down to start position. Repeat.

4. Front raises
Targets anterior deltoids (front of the shoulders)

What to do:
Standing with a dumbbell in each hand in front of you, raise one arm at a time (keep elbows locked, semi-bent) until arm is parallel to the floor. Lower arm to start position. Repeat with opposite hand.

5. Shrugs
Develops sternocleidomastoid (neck muscles), trapezius (upper inner back) and anterior deltoid (front of shoulders)

What to do:
Stand with feet apart and knees slightly bent with a dumbbell in each hand. Raise shoulders toward your ears, as high as you can, and hold the position. Relax shoulders to start position.