Shoulders
A common misconception for beginner gym goers is that they don't have to dedicate a day to train shoulders. This is incorrect. You need to train shoulders, and you need to train them on a day by themselves. Beginners will often train shoulders on back day. Don't do that. Training shoulders and back together can be detrimental to your muscles and overall health. You want to avoid injury as much as possible when weight training, nobody wants to get hurt.
Make sure when you're training shoulders that you start out with an overhead press. I try to start with two overhead presses on every shoulder day, one standing and one seated. Make sure you don't go too heavy though because shoulders can be tedious and fragile. If you start to feel shoulder pain, stop or go lighter. Using dumbbells instead of barbells are better for you shoulders because it allows your shoulders to work in a more natural, range of motion. After your overhead presses add some variety in your workout and always end with shrugs. There have been countless times at the end of my shoulder workout I've wanted to skip shrugs and go home. Shrugs aren't fun but they're fantastic at building those traps. I always get the question of how my traps are so big and it's because I dedicate a day to shoulders. Shoulder days don't need to be long, 45 minutes is just fine because they're smaller muscles. At the end stretch those shoulders out because they WILL be sore the next day. Now get out there and grow those boulder shoulders!
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