Daniel Ventura's Big Shoulder Workout


Daniel Ventura's Big Shoulder Workout


View Daniel Ventura's full 8-Week Body Transformation Plan

Warm Up

10 - 20 Minutes

Before you start the muscle workout it is important to warm up your body and get the blood flowing. Perform 10-20 minutes of steady-state cardio, e.g. running machine, cycling machine or the stair master.

1: Lateral Raise

3 Sets / 100 Reps  / 60-120 Sec Rest

Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Partially lower and repeat.

2: Front Raise

3 Sets / 20 Reps  / 60-120 Sec Rest

Raise a 10kg plate forward and upward and over your head. Lower your arms to a horizontal position and repeat.

3: W-Raise

3 Sets / 20 Reps  / 60-120 Sec Rest

Keeping your elbows bent, raise your arms up and to the side of your body as you squeeze your shoulder blades together. Continue raising until upper arms are parallel to the ground. Pause, then slowly lower your arms back to the starting position.

4: Bent Over Side Lateral Raise

3 Sets / 20 Reps  / 60-120 Sec Rest

Using the cable machine, bend over with your elbow on your knee and raise your arm in a lateral position and hold at the top. Perform 20 reps.

5: Arnie Press

3 Sets / 15-20 Reps  / 60-120 Sec Rest

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.