A lot of you have probably noticed that most people start their shoulder routine with a heavy pressing movement, but I actually like to start my shoulder routine with a rear delt movement such as the reverse pec deck or seated bent over dumbbell fly's. By doing rear delts first you will loosen up all the muscles in the shoulder region which will allow for better pressing. The rear delts are also usually neglected by most. From there I will go into a pressing movement (usually a seated dumbbell or barbell press). These 2 exercises are going to help build the most mass and strength in the shoulders so always have one of them in your routine. From there I like to do lateral dumbbell raises to get the side delt more involved. This is a great exercise for enhancing symmetry and widening the shoulders. Most people do them incorrectly. Dont bounce the weight up, let the delts do the work. Raise them to the side of your body, squeeze the delts and slowly lower them back to starting position. From there I like to focus on the trap with usually dumbbell shrugs or barbell upright rows. Both exercises are great if done correctly. When doing shrugs don't thrust the weight up. Pretend you are trying to shrug your delts to your ears. Hold the contraction at the top for 2 seconds and lower slowly. For upright rows dont allow the bar to rub up against your body because that takes the tension off the traps. Row the bar just above the upper chest, squeeze the traps and lower slowly. The last exercise I usually end my routine with is either another rear delt movement such as a cable face pull or a front raise with dummbbells or a barbell. Both are great finishers for the shoulders, but I suggest if you need to work more on the rear delts then end out with the face pull and if you need more front delt development end out with the front raise. Use a rope for the face pull. When doing front raises dont swing the weight up. power the weight up with the delts, hold the contraction for 1-2 seconds and lower slowly. Typically I do 4 sets of 8-12 reps per exercise. I do like to utilize drop sets and FST 7 when training shoulders.