Best Shoulder Workout Yet !:Grow healthy and Strong Delts

Best Shoulder Workout Yet !:Grow healthy and Strong Delts
Hello everyone ,today we're about to do a full shoulder workout that includes both strength and endurance ,also some flexibility ,you don't need anything apart your dumbbells and one plate ,this workout is designed to give you a nice healthy pump when you can feel as much of your shoulders as you can ,also it has some endurance exercises to make your moves more explosive.
Now prepare your water bottle ,your favorite playlist and LET'S HEAD INTO IT!

Warm ups:
A-Arm circles
B-Front reach +chest stretch
C-Torso twist
D-Slow high knees
E-Leg swings
F-Toe touch sweeps
G-Walkdown
H-Jog in place
K-Jumping jacks

Warm up sets :
Now we're doing a pyramid set with 3 exercises for 3 sets ,minimal rest between exercises and
1 minute rest between sets:
Pyramid 1:
Ex 1: Ladder Push up march

Note:you can use a floor ladder ,or just imagine one and go back and forth ,the key here is to contract the shoulder and upper back muscles to perform the movement.

Ex 2:Mule kicks [10 to 15 reps]

Ex 3:High knees [20 seconds]

Pyramid 2 [3 sets,1 minute rest between sets]:
Ex 1:Lateral raises [15 to 20 rep]

Ex 2:Plate raises [10 to 15 reps]

Ex 3: Shoulder plate Bus driver [10 to 15 reps]

Ex 4: Shoulder plate press out to figure 8  [10 to 15 reps]

Note:use light weight for the lateral raises and increase the reps each set.

Strength Routine:
In this part of the workout we're dealing with heavy dumbbells ,more sets and more explosiveness .

Exercise One:Dumbbells Clean and Press [8 to 17 reps,5 sets ,1 min rest]

Note:use your legs to drive the dumbbell from the bottom position  which is a squat position up to your shoulder level ,then with an explosive motion starting from your legs by squeezing your gluts and hamstrings  you drive the dumbbell up to a standing position with a straight arm ,do this the other way up and down.

Exercise Two :Dumbbells Shoulder Press [10  to 20 reps,5 to 6 sets,1 to 2 min rest]

Set 1:Use light weight between 15 lbs to 30 lbs and do at least 20 solid reps with.
Set 2 and 3:Increase the weight up to 30% the previous weight and do 12 to 15 reps with.
Set 4 and 5:Use 75% of your one rep max weight ,or intuitively choose a heavy dumbbell and do 8 to 10 reps.
Set 6:Lower the weight and do reps to failure.

Exercise Three:Rear delt raises [reps to failure ,4 sets,1 min rest]

Super-set with
Exercise Four:Front delt raises [reps to failure]

Note:reps to failure means that you treat every rep as your last rep ,do it properly until you can't hold your form ,feel every reps by squeezing the right muscle.

Cool Down (20 s)
1-Toe touch stretch
2-Arm crossover stretch
3-Triceps stretch
4-Chest stretch (put your hand in the wall ,shoulder height and turn facing the opposite direction of the wall )
5-Wide leg forward fold stretch
6-Downward dog
7-Cobra stretch
8-Child pose
9-Supine twist stretch
10-Deep glut stretch

And that's it guys,good job ,hope you liked this routine ,i see you on the next one and drink lots of water .Peace.