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Killer Shoulders Workout

Type: Shoulder Workout

This killer shoulder workout is going to build you a pair of boulder shoulders that you’ll be proud of. Building a great set of shoulders means targeting all the deltoid muscles with the right exercises to ensure correct symmetry. This workout incorporates supersets to further fatigue the shoulder muscles to shock them into growing.

Supersets are very similar to compound sets, only the muscles used to perform each movement are the same, which fatigues the shoulder muscle slightly more than the movements would if they were performed separately to give you the best full deltoid workout.

This workout can be inserted into your current total body or split routine. It’s important to make regular changes to your workout to ensure that you keep progressing. Change your routine every 4 to 6 weeks.

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Killer Shoulder Workout
Instructions:
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
  • Take 1-2 minutes rest between each set.
  • No rest between exercises in compound sets.
Exercises: Show All | Hide All
1

Superset 1 Front Shoulders

3 sets
Shoulder Press, Dumbbell
12 reps 
 
Targets: 
Muscle Groups:
Shoulders
Triceps
Upper Back
 
Description: The dumbbell shoulder press is an effective exercise for developing the deltoids, and is performed by pressing overhead, extending the arms. It hits multiple muscles and will help develop big powerful shoulders. Below you'll ...

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Front Raise, Dumbbell, Alternating
12 reps 
One rep is boths sides
 
Targets: 
Muscle Groups:
Front Shoulders
Mid Shoulders
Rear Shoulders
Upper Chest
Upper Shoulders
 
Description: The alternating dumbbell front raise is an effective exercise for developing the deltoids, and is performed by extending the arm in front of the body with the elbow extended. t will help to broaden the shoulders, thicken the ...

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2

Superset 2 Upper Shoulders/Rear Shoulders

3 sets
Upright Row, Dumbbell
12 reps 
 
Targets: 
Muscle Groups:
Upper Shoulders
Biceps
Front Shoulders
Mid Back
Upper Back
 
Description: The dumbbell upright row is an effective exercise for developing the lats and traps, and is performed by lifting the weight and bringing the elbows towards the ceiling. It's a great upper body exercise and will really help to ...

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Dumbbell Row, Plank, Single Arm
12 reps 
• Position the elbow out to the side to target the rear shoulders • Complete all reps on one side then swap to the other side • One rep is both sides
 
Targets: 
Muscle Groups:
Rear Shoulders
Back
Biceps
Chest
Core
 
Description: This single arm plank dumbbell row is a fantastic exercise for improving core strength and stability whilst strengthening the whole back. It can be quite challenging if you are a beginner. Practice first without using a dumbb ...

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3 Lateral Raise, Dumbbell
3 sets 
12 reps 
 
Targets: 
Muscle Groups:
Mid Shoulders
Mid Back
Upper Shoulders
 
Description: The lateral raise with dumbbells is an effective exercise for developing the deltoids, and is performed by extending the arm to the side of the body with the elbow extended. Start with a light weight to perfect the technique. ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Shoulder Workouts you should try

Beginner Shoulder Routine
Level : Beginner
» View Workout
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