Big, round deltoids make good bodies look great. Strong and functional shoulders enables you to do your lifts with proper form. Today’s shoulder workout consists of heavy compound lifts at the start and ending with some isolation exercises to get a good pump.
There are seven exercises in this workout, these will help you build massive boulders and later chisel them into pure sculptures. It is your responsibility to keep the intensity high and your form proper and perfect. During this workout, just focus on the iron, on your lifts and your form, that’s all you need for a high-intensity effective workout.
Warm-up:
Walking on treadmill – 5 to 10 minutes on incline.
Internal/external rotations with band – 2 to 3 sets of 10-15 reps per arm
Arm circles – 2 sets of 10 reps forward and backwards
Main Workout:
1. Seated Barbell Military Press: 2 warm-up sets of 6 reps, 3 working sets of 6 reps
Rest 1-2 minutes between sets
2. Arnold Dumbbell Press: 1 warm-up set of 6 reps, 3 working sets of 6 reps
Rest 1-2 minutes between sets
3. One-Arm Incline Lateral Raise: 3 sets of 8-12 reps
Rest 30-45 seconds between sets
4. Standing Low-Pulley Deltoid Raise: 3 sets of 8-12 reps
Rest 30-45 seconds between sets.
5. Front Incline Dumbbell Raise: 3 sets of 8-12 reps
Rest 30-45 seconds between sets
6. Reverse Machine Flies: 3 sets of 8-12 reps
Rest 30-45 seconds between sets
7. Barbell Shrug: 3 sets of 8-12 reps
Rest 30-45 seconds between sets
Again, I can’t focus on this enough, but you need to have proper form for each lift before you start going heavy. Increase your rep range rather than the weight you lift until you have mastered each exercise. As you progress, you might notice the range of motion decreasing, that’s when your deltoid is so full of blood it’s hard for the muscle to contract.
Don’t worry about the small kinks, bang these reps and keep moving forward.