Shoulder Day Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Shoulder Day
Push
1.Overhead press (barbell, dumbbell, or machine)
Rest 2 min
4 × 6–10
2.Dumbbell lateral raise
Rest 60–90 sec
4 × 12–15
3.Rear-delt fly or face pull
3 × 12–15
4.Upright row or front raise (optional)
2 × 10–12
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TL;DR
Press first while you are fresh. Then laterals and rear delts. Most people do not need a 90-minute shoulder circus.
Key takeaways
- Overhead press is the main lift.
- Laterals build the side delts that presses miss.
- Rear delts belong here or on pull day — pick one.
If your shoulders already get pressed on chest day
Keep this session lighter or skip the extra front raises. Front delts already work on bench. Side and rear work is the usual gap.
FAQ
Should beginners have a dedicated shoulder day?
Not required. PPL push day already trains shoulders. Use this if you like a bro split or your shoulders lag.