Front Delts Workouts

Front-delt workouts built around overhead pressing and anterior-delt isolation with evidence-informed set volume, near-failure effort targets, and practical load progressions in kilograms.
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Set load units

Workout 1

4 exercises12 sets

Front Delts Hypertrophy Template

Front Delts, Triceps

A front-delt-focused template using heavy-to-moderate pressing and controlled isolation volume to build shoulder size and pressing strength safely.

  1. 1
    Machine Shoulder Press
    anatomy
    anatomy
    1Exercise

    Machine Shoulder Press

    Rest 2m 30s

    • 110 reps x 25 kgRIR 2
    • 28 reps x 30 kgRIR 2
    • 38 reps x 32.5 kgRIR 1

    Stop each set with about 1-2 reps in reserve; if the final rep slows sharply or shoulder position drifts, keep load constant next week.

  2. 2
    Seated Dumbbell Overhead Press
    anatomy
    anatomy
    2Exercise

    Seated Dumbbell Overhead Press

    Rest 2m

    • 112 reps x 10 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Press in the scapular plane and avoid bouncing at the bottom; keep the same load until all sets hit top reps cleanly.

  3. 3
    Standing Dumbbell Overhead Press
    anatomy
    anatomy
    3Exercise

    Standing Dumbbell Overhead Press

    Rest 2m

    • 110 reps x 12 kgRIR 2
    • 28 reps x 14 kgRIR 2
    • 38 reps x 14 kgRIR 1

    Use controlled lockout and avoid lumbar overextension; reduce load if rib flare appears before target reps.

  4. 4
    Dumbbell Front Raise
    anatomy
    4Exercise

    Dumbbell Front Raise

    Rest 1m 15s

    • 115 reps x 6 kgRIR 2
    • 212 reps x 7 kgRIR 2
    • 312 reps x 7 kgRIR 1

    Stop 1-2 reps before form breakdown; prioritize smooth reps and a full lowering phase over heavier loading.