Lee’s Complete Shoulder Workout

In this blog post you’re going to get a full shoulder workout routine that will train all 3 heads of the deltoids – front delts, side delts, rear delts, and traps – Along with a little bit of Lee’s bodybuilding history… Enjoy!

I have just completed the very first official workout in my New Home Gym. If you’ve been following along with my YouTube videos then you may already know that I’m in the process of putting together a basement home gym – appropriately called: “Hayward’s Hardcore Home Fitness” 😉

When I started bodybuilding as a teenager it was in a basic basement home gym. My dad and I built this ourselves and that’s where I trained for my first 8 years. I even competed in 3 bodybuilding competitions training from our home made home gym.

Then in my early 20’s I decided to venture out in the world and join a public gym. Starting off with the local YMCA, and as the years went by I made my rounds by having a membership at most of the local gyms at one time or another.

While I certainly enjoyed the variety of equipment available in a commercial gym. There was still something drawing me back to the simple basics of a good ole home gym.

A lot of times when you train at a commercial gym it’s easy to get distracted with all the fancy padded machines, and even though you can spend a lot of time in the gym, you may not always get much done in the way of a productive muscle building workout.

18 year old Lee training at home.18 year old Lee training at home.

However, when you train in a simple gym you are forced to stick to the fundamental “bread and butter” free weight exercises. Now don’t get me wrong, I’m not saying that all exercise machines are bad, some of them are essential for training the different aspects of your muscles (such as cable pulley exercises). But if you have a choice between doing an exercise with a barbell, or same fancy padded machine with a smooth moving weight stack… Choose the Barbell, it will be harder AND more productive!

Another huge benefit of training at home is the convenience and time saving. In the length of time that it takes most people get ready to go to the gym, drive there, find a parking place, put their stuff in the locker, mindless chit chat, and afterwards drive back home. You could have your entire weight training workout completed at home.

Not to mention that during the actual workout itself there are no distractions, no waiting on equipment, no one looking over your shoulder and interrupting you with:
“Hey buddy, how many sets you got left?”.

At home you can simply focus on what you want to do, when you want to do it, you are in total control and it’s a nice change of pace from the busy commercial gym.

Anyway, enough of me rambling on about the benefits of a home gym.
Let’s get down to business and discuss the actual shoulder workout.

The Full Shoulder Workout…

This workout will hit all 3 heads of the deltoids along with the traps.

This is the complete shoulder workout routine:
– Standing Barbell Shoulder Press – 3 sets of 6-8 reps
– Low Pulley Cable Side Lateral Raise – 3 sets of 10+ reps per arm
– Low Pulley Cable Rear Delt Raise – 3 sets of 10+ reps per arm
– Low Pulley Cable Front Raise – 3 sets of 10+ reps per arm
– Barbell Shrugs – 3 sets of 10+ reps
– Seated Shoulder Press Machine – 3 sets of 10+ reps

*Note: start each exercise with as many lighter warm up sets as you feel you need in order to work up to your top working weight.

Click PLAY To Watch A Video Of The Full Shoulder Workout:

NOTE: If you can’t see the embedded video clip above,
you can watch it on YouTube by Clicking Here

If you are looking for a complete mass building shoulder workout to help fill out your deltoids, then give this shoulder routine a try for yourself and leave me a comment below letting me know how it works for you.

About the Author:

Lee Hayward Lee Hayward started working out in 1990 and began competing in bodybuilding competitions in 1995. Then in 1999 he started www.LeeHayward.com the very website you are reading right now. Over the years Lee has committed himself to helping aspiring bodybuilding and fitness enthusiasts improve themselves by gaining muscle, burning body fat, and developing a strong healthy body.

If you would like Lee to help you get in your personal best shape with personalized diet and training advice. Then you should consider becoming a member of the Total Fitness Bodybuilding “Inner Circle” Coaching Club.

As an “Inner Circle” member you’ll get direct access to Lee Hayward through Live Video Chats, along with the Workout Of The Month Program, Muscle Building & Fat Loss Diet Plans, and the Private Members Only Discussion Forum, where you can chat with other like minded members who are serious about getting in their best shape and who share the same goals as you.

Click Here to get more info about becoming a member of the Total Fitness Bodybuilding “Inner Circle” Coaching Club!

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com


  • Orly

    Thanks mr. Lee I add this in my 12 weeks program.

  • Gustavo

    Hey Lee, share all the equipment you have on work, wanted to start a home gym 🙂


    Hey Lee;

    This is your bodybuilding friend James. I just love your home gym my friend. It is awesome Lee. I love watching you workout. I learn a lot from you my friend. Well Lee I wanted to let you how awesome your home gym is. Thanks for being my coach. Talk with you soon. Have a great day my coach and friend.

    Your workout friend James

  • Conrad N.

    Hey Lee love your new video. Do you have any tips to increase penis size? A video about that would be helpful. Thanks

  • bill

    Dear Lee
    thanks for another great instruction video. I do not think I have ever seen you use a belt before, My understanding is they are not good as they not only give your core muscles a free ride, ie. they do not have to work much but also it restricts your diaphragm. I used to use a belt many years ago but gave it up when I heard this. Of course if you are lifting competitively or have a medical condition
    it may be useful.
    Bill Carr

  • Trevor

    Good shoulder workout man. I too get on my playstation after I recover from my workout.



  • Conrad N.:
    Hey Lee love your new video.Do you have any tips to increase penis size? A video about that would be helpful. Thanks

    You can check out the video I made about this topics at: http://tinyurl.com/kdcvnda
    Warning, you may giggle 😉

  • Rajesh

    does the chest workout reduce the fat percentage in the chest for women/

  • There are many types of exercises specifically used to strengthen the rotator cuff. These exercises are to be done with a light weight. Using a weight that is too heavy will surely make the problem worse so to prevent this many therapy clinics are using bands or tubing to rehab and strengthen the rotator cuff.