wikiHow Exercise Plan to Get Wider Shoulders Day 1: Shoulder Press and Lateral Raises Warm-up with lightweight dumbbells for 10-15 reps of each exercise Perform 3 sets of 8-10 reps of shoulder press using a moderate weight Perform 3 sets of 12-15 reps of lateral raises using a lighter weight Day 2: Rest Day 3: Bent-Over Rear Delt Flyes and Upright Rows Warm-up with lightweight dumbbells for 10-15 reps of each exercise Perform 3 sets of 8-10 reps of bent-over rear delt flyes using a moderate weight Perform 3 sets of 12-15 reps of upright rows using a lighter weight Day 4: Rest Day 5: Arnold Press and Front Raises Warm-up with lightweight dumbbells for 10-15 reps of each exercise Perform 3 sets of 8-10 reps of Arnold press using a moderate weight Perform 3 sets of 12-15 reps of front raises using a lighter weight Day 6: Rest Day 7: Push-Ups and Dumbbell Rows Warm-up with push-ups and dumbbell rows Perform 3 sets of 8-10 reps of push-ups Perform 3 sets of 8-10 reps of dumbbell rows Day 8: Rest Day 9: Overhead Dumbbell Press and Reverse Flyes Warm-up with lightweight dumbbells for 10-15 reps of each exercise Perform 3 sets of 8-10 reps of overhead dumbbell press using a moderate weight Perform 3 sets of 12-15 reps of reverse flyes using a lighter weight Day 10: Rest Day 11: Incline Bench Press and Dumbbell Shoulder Press Warm-up with lightweight dumbbells for 10-15 reps of each exercise Perform 3 sets of 8-10 reps of incline bench press using a moderate weight Perform 3 sets of 12-15 reps of dumbbell shoulder press using a lighter weight Day 12: Rest Day 13: Repeat Day 1 exercises (Shoulder Press and Lateral Raises) Day 14: Rest In addition to this 14-day exercise plan, make sure to eat a healthy diet with enough protein to support muscle growth and recovery. Also, make sure to get enough rest and sleep to allow your muscles to recover and grow. Page