Shoulders! Hard to build up right?
At the start I struggled to see progress.
Trial and error over years and I've found what works for me.
As always I start very light to warm up. Shoulders are especially fragile so you CANNOT over stress them immediately or you will cause damage.
Once warm
1- I start on incline bench. 45 degree angle. I again do another warm up then move to heavy where I fail on the 10th - 12th rep. Repeat 4 times.
2- after incline bench move the bench seat to near vertical, again using Dumbbells do 10-12 reps failing on the last (spotter important), repeat 4 times.
3- side raises, your well and truly warm by now so go in with your max straight away, with this I use the barbell, this puts more work into the muscle as your also trying to keep the bar parallel to the floor throughout the movement. With this I like to do a minimum of 15 reps per arm. 4 sets. (See pic above).
4- front raises- you can either use bar or ropes (I rotate between then weekly)
As in the picture. 15 reps - 4 sets.
5- rear delta- as the picture explains, stand 45 degree angle to rope machine, trying to keep your arm straight at all times, pull back contracting your real dents, one arm at a time. 15 reps. 4 sets. Best to keep it a bit lighter with this exercise as it's easy to swing and not do the movement properly.
There are a bunch more exercises like shrugs you can do but I find these the most effective.
Let me know how you go!!