Shoulder Blast Workout

shoulder workout

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If you are looking to get bigger more defined shoulders this workout is the answer.  A 30-45 min blast that will get your shoulders pumped and induce muscle growth.

 

 

Dumbbell Shoulder Press

3 set of 8-12 reps

Shoulder Press

 

 

Arnold Dumbbell Shoulder Press

2-3 sets of 8-12 reps

Arnold Dumbbell Press

 

 

Side Lateral Raise

3 sets of 8-12 reps

Side Lateral Raise

 

 

Frontal Two-Dumbbell Raise

2 sets of 8-12

Frontal Dumbbel Raise

 

 

Cable Rear Delt Fly

3 sets of 8-12 reps

Cable Rear Delt Flys

 

 

Bent-over Dumbbell Rear Delt Raise

2-3 sets of 8-12 reps

Bent-Over Dumbell Rear Delt Raise

 

 

Standing Low-Pulley Deltoid Raise

2 sets of 8-12 reps

Change the angle by finding the 90˚ angle from your hand to the cable. This will be the point of greatest tension. There are 3 positions available for this exercise: close to the machine with your arm at a right angle to your body, the cable should be at a right angle from your wrist to the ground. The next movement requires you to move 1 step out, then 2 steps out for the final movement.

Standing Low-Pulley Deltoid Raise

 

 

Front Cable Raise

2 sets of 8-12 reps

Front Cable Raise

 

 

Overhead Shoulder Press (Smith Machine)

2-3 sets of 8-12 reps

Overhead Shoulder Press (Smith Machine)