Choosing which area of your deltoids to concentrate most of your energy on will depend greatly on the current “shape” of your shoulders. Genetics play a big role in that, but so does the way you train and if you have a tendency to favor a specific part of your delts during other exercises. I like to work on developing fuller front delts, so this is my go-to shoulder workout to target that area.
Arnold presses: 4 x 15-20
Front dumbbell raises: 3 x 20
Military presses: 3 x 15-20
Lateral raises: 3 x 20
Upright rows: 3 x 20
Reverse pec deck: 3 x 15-20
Face pulls: 3 x 15-20
Many people like to train with heavy weights for shoulder work, but I prefer a high-volume approach with more reps to get the best pump for my go-to shoulder workout, as that tends to give me the best development without letting my form suffer. I do sometimes use slightly heavier weights for moderate reps as a change of pace and to involve different muscle fibers, but I do my best to always concentrate on feeling the muscles working.
I generally like more front delt work to round out my shoulders, which is why I have the exercise sequence above, but it can be different for everyone. Switch the sequence around if needed, making sure to put your weakest area first for your own go-to shoulder workout.
Note: For information purposes only. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.