Overhead press
Lateral raises
Upright rows
Rear delt flyes
Face pulls
Arnold press
Lateral raise variations
Rear delt rows
Pull-ups
Lat pulldowns
Barbell rows
Dumbbell rows
Shrugs
Progressive overload
Adequate protein intake
Calorie surplus if gaining size
Consistent training volume
Train shoulders 2 to 3 times per week
Maintain good posture
Reduce body fat if needed
Sleep 7 to 9 hours per night