360 degrees shoulder training

Workout 1

Exercise	Sets	Reps	Emphasis
Smith-Machine Overhead Press	3*	15, 10, 6	Middle, front
Upright Row	3	10, 10, 10	Middle, front
Front Dumbbell Raise	3	8, 8, 8	Front
One-Arm Machine Front Raise**	3	10/8, 10/8, 10/8	Front
Seated Dumbbell Lateral Raise	2	10, 10	Middle
Standing Cable Reverse Flye	2	10, 10	Rear

Workout 2

Exercise	Sets	Reps	Emphasis
Seated Dumbbell Press	3*	15, 10, 6	Middle, front
Smith-Machine Overhead Press	3	10, 10, 10	Middle, front
Standing Dumbbell Lateral Raise	3	8, 8, 8	Middle
Machine Lateral Raise**	3	10/8, 10/8, 10/8	Middle
Bent-Over Cable Lateral Raise	2	10, 10	Rear
Front Barbell Raise	2	10, 10	Front

Workout 3

Exercise	Sets	Reps	Emphasis
Front Barbell Raise	3*	15, 10, 6	Front, middle
Arnold Press	3	10, 10, 10	Middle, front
Bent-Over Dumbbell Lateral Raise	3	8, 8, 8	Rear
Reverse Pec-Deck Flye**	3	10/8, 10/8, 10/8	Rear
Front Cable Raise with Rope	2	10, 10	Front
Cable Lateral Raise	2	10, 10	Middle

Choose your weights to approach muscle failure by the rep range listed.
* Includes 1-2 warm-up sets, but do as many as you need.
** Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.

Source