Make sure to warm-up the shoulders really well. I have an eliptical machine that involves the reciprocal action of the arms and legs. Gives a great warm up but you could also mimic the movements outlined below using a very light weight for 15-20 repetitions.

Compound Deltoid Movements
(Dumbbell Upright Rows and Side Lateral Raises)
1 set of 12 reps
1x8
1x5

Seated Dumbell Shoulder Presses
1 set of 12 reps
1x8
1x5

Front Lateral Raises
1 set of 12 reps
1x8
1x5

Shrugs to finish

Dumbbell Upright Rows with Side Lateral Raises - In a standing position, legs shoulder width apart and knees slightly, bent arms in front of body with palms facing towards your body, bring the dumbbells up to chest height keeping the dumbbells level and elbows shoulder height and then lower to beginning position and then with a fluid action, arms at the side of the body palms facing the sides of your body and arms slightly bent, raise the dumbbells up to shoulder height slightly twisting the dumbbells so that the thumb is pointing towards the floor. Return dumbbells to your side and repeat the upright row/lateral raise compound set for 3 sets of 12 repetitions.

Delphene

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