Balance Your Physique

IFBB Figure Pro Heather Dees' Training Journal #13: Shoulders

Another week and more shoulder training! Time to make some gains and build those shoulders up! I changed it up a little bit this week to maximize results and test my strength.

Shoulders are always important when it comes to balancing your physique, and what a balancing act it is! You want to build them enough to have a full look, but not too much that it throws off the proportion of your lower body! Try this routine for a great new shoulder workout. Even though you might not feel the burn right away, you will feel the delayed onset muscle soreness 24 to 48 hours later!


Standing Smith-machine Overhead Presses

7 sets/12 reps

  • 30-second rest periods between each set
  • Stand with a wide stance
  • Keep weight under control, slow tempo
  • Form is key when lifting heavy (keep glutes tight to protect lower back)

Standing Cross-Cable Lateral Raises

4 sets/12 reps each set

  • Use a free-motion cable cross
  • Lean forward with spine straight (don’t arch lower back)
  • Keep elbows above wrist
  • Arms straight with knees slightly bent

Seated Lateral Raises
4 sets/10-12 reps

  • Sit on a bench with dumbbells
  • Lean all the way forward, have upper body slightly hovering above knees
  • Raise arms straight out, keeping elbows out and arms straight

Dumbbell Front Raises
4 sets/12 reps

  • Stand with feet shoulder-width apart
  • Alternating arms, raise dumbbell straight in front of you
  • Keep arms straight and focus on using your front deltoid
  • DO NOT use momentum by swinging dumbbell
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group