hello guys.
Before we begin, make sure you warm up properly with some light cardio and dynamic stretches to get your blood flowing and your muscles warmed up.

Exercise 1: Standing Military Press

Start with a barbell in front of you, at shoulder height
Grab the bar with a grip slightly wider than shoulder-width apart
Lift the barbell over your head, straightening your arms
Lower the barbell slowly back down to your shoulders
Repeat for 3 sets of 8-12 reps
Exercise 2: Dumbbell Lateral Raises

Stand with your feet shoulder-width apart, holding a dumbbell in each hand
With your arms straight, lift the dumbbells out to the side, to shoulder height
Lower the dumbbells back down to your sides
Repeat for 3 sets of 12-15 reps
Exercise 3: Dumbbell Front Raises

Stand with your feet shoulder-width apart, holding a dumbbell in each hand
With your arms straight, lift the dumbbells in front of you, to shoulder height
Lower the dumbbells back down to your thighs
Repeat for 3 sets of 12-15 reps
Exercise 4: Bent-Over Rear Delt Flyes

Stand with your feet shoulder-width apart, holding a dumbbell in each hand
Bend forward at the hips until your chest is parallel to the ground
Lift the dumbbells out to the side, squeezing your shoulder blades together
Lower the dumbbells back down to the starting position
Repeat for 3 sets of 12-15 reps
Exercise 5: Cable Face Pulls

Attach a rope to a cable machine at shoulder height
Stand facing the cable machine, holding the rope with both hands
Pull the rope towards your face, keeping your elbows high
Release the rope back to the starting position
Repeat for 3 sets of 12-15 reps
Remember to cool down properly with some static stretches, and make sure to hydrate and refuel with a healthy meal or snack after your workout. With consistent effort and dedication, you'll see progress and growth in your shoulder muscles over time.

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