Women Front Delts Workouts

Women front-delt workouts built around pressing and raise patterns with evidence-informed effort targets, realistic kilogram load examples, and clear progression for stronger, better-developed shoulders.
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Workout 1

4 exercises12 sets

Women Front Delts Strength-Hypertrophy Template

Front Delts, Triceps

A front-delt focused shoulder session for women using repeatable straight sets, near-failure effort targets, and conservative load progression in kilograms.

  1. 1
    Dumbbell Overhead Press
    anatomy
    anatomy
    1Exercise

    Dumbbell Overhead Press

    Rest 2m

    • 18 reps x 8 kgRIR 3
    • 28 reps x 8 kgRIR 2
    • 38 reps x 8 kgRIR 1

    Use RIR 3-2-1 across sets before increasing load.

  2. 2
    Seated Dumbbell Overhead Press
    anatomy
    anatomy
    2Exercise

    Seated Dumbbell Overhead Press

    Rest 1m 45s

    • 110 reps x 7 kgRIR 3
    • 210 reps x 7 kgRIR 2
    • 310 reps x 7 kgRIR 1

    Use the same load across straight sets and let RIR drift down by set.

  3. 3
    Machine Shoulder Press
    anatomy
    anatomy
    3Exercise

    Machine Shoulder Press

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Drive evenly through both handles and avoid shrugging as fatigue rises.

  4. 4
    Dumbbell Front Raise
    anatomy
    4Exercise

    Dumbbell Front Raise

    Rest 1m 15s

    • 112 reps x 4 kgRIR 3
    • 212 reps x 4 kgRIR 2
    • 312 reps x 4 kgRIR 1

    Keep ribs down and avoid swinging; if control degrades, reduce load before adding volume.