1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places emphasis on medial head.

2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises front delt.

3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets rear delt.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.

How do you get around this? By first performing an exercise that isolates and tires pectorals before immediately moving on to main exercise. For maximum benefits there should be no rest between pre-exhaust exercise and main compound exercise.

Beginners don't need to worry about pre-exhaust routines but when they advance to intermediate level they can be introduced once a week for each body part.

Examples of pre-exhaust routines commonly performed by bodybuilders are listed below:

Biceps - barbell curls and close-grip, palms-up pulldowns.

Triceps - pressdowns and dips.

Pectorals - flyes and bench presses.

Lats - dumbbell pullovers and barbell rows.

Deltoids - dumbbell laterals and presses behind neck.

Traps - shrugs and upright rows.

Thighs - leg extensions and squats.