– Front Delt (ANTERIOR)
– Medial Delt (MIDDLE)
– Rear Delt (POSTERIOR)
Now we need to figure out how to split those up in an organized way to target each.
I personally like to start off with working my front delta first, so I usually start with presses.
WARM THE SHOULDERS UP
First I warm up with some dumbbell presses. Starting at a light weight to check my form and warm up my rotator cuffs.
Start with a light weight set and the gradually increase the weight.
– You want to aim for 4-5 sets of 10-12 reps to really get those bad boys warmed up.
Remember that form is a huge with doing shoulder movements. You want to press the Dumbbells up but don’t lock your joints. Have a slight bend to your elbows. When coming down, don’t come down below your ears. When you pass your ears you tend to put a lot of pressure on your rotator cuffs.
After dumbbell presses, move on to a machine or hammer strength free weight machine. I like getting balance in my shoulders so I’ll use a machine to ensure correct form. Start out with your warm up set and then complete another 4-5 sets with gradually increasing the weight.
– Aim for 10-12 reps here.
After presses I’ll move on to working on my medial delts. This is where the super sets come in and you really blow up those boulders.
Super set side lateral raises and front delt raises to get that round look. You’re going to want to use a light weight. Now you can do your front raises with either an EZ curl bar or Dumbbells. I prefer the EZ curl bar. Start with 15 reps of front raises and then go right into your side lateral raises. Make sure to have a slight bend to your arms And this is very important. DO NOT LET YOUR ELBOWS SINK BELOW YOUR WRISTS LEVEL. Use a lighter weight…this is really going to burn but blow those shoulders up.
– Aim for another 15 reps. Repeat this for 4 sets with 45 seconds of rest.
Moving on the next exercise go to a machine and do a machine lateral raise. Ether facing in or out. Really focusing on the contraction of the exercise and holding the rep for a solid second.
– Use a light weight and do 20 reps for 4 sets with 30 seconds of rest.
After finishing off the medial delts it’s time to move on to rear delts. If your gym has a pec deck then start out doing rear delt flys on a pec deck. Super set this workout with rear delt dumbbell flys. Using a light weight either 5-10 lb Dumbbells. No rest in between exercise and then 45-60 seconds of rest between sets.
To finish off shoulder day, we need to do shrugs to get those huge traps everybody wants. Either use 1. Barbell 2. Dumbbell 3. Smith machine for shrugs. (I like using Dumbbells the best!)
– 5 heavy sets, 10 concentrated reps EACH set. Make sure to have your shoulders rolled back while doing the exercise.
Time to grow some BOULDERS.. .