Shoulders are amongst the most neglected muscles with new gym goers. Typically, people new to working out just want a six pack and big arms. The thing is, having these won’t actually make you look buff. What does make you look buff, is when you have broad shoulders, a wide back and a thin waist. Your shoulders are like the butt muscles of the arms, they are much bigger than your biceps and triceps and gaining mass won’t take as long. Naturally you’re going to want to work your shoulders out as often as you can. Remember we’re aiming for shoulders like boulders, before we look at how to make your shoulders bigger there’s a rule you need to stick to.
When working out your shoulders, start from the rear delts and progress onto the middle delts, then finally to the front delts. Reason being, the whole workout is a build up to your last exercise, the shoulder press, starting from the back to the front allows the smaller shoulder muscles to get warmed up for the press. The shoulder press is the the most likely shoulder exercise to cause injury so it’s essential that we take these precautions.
This workout consists of 3 supersets. A superset is where you alternate back and forth between 2 exercises until you’ve completed the full amount of sets, usually with no rest in between.
Superset 1 – Rear Delts
3 sets 10 reps – Rear Delt Flies
3 sets 10 reps – Dumbbell Bent Over Side Lat Raises
Superset 2 – Mid Delts
3 sets 8 reps – Dumbbell Front Deltoid Raise
3 sets 10 reps – Dumbell External Rotation ( laying on your side, outer arm by your side, bent 90 degrees at the elbow, forearm across your stomach. With dumbbell in hand rotate your humerus 90 degrees away from your stomach)
Superseet 3 – Front Delts + Traps
3 sets 8 reps – Seated dumbbell Shoulder press
3 sets 8 reps – Dumbbell Shrugs
How did you find this shoulder workout?