Building boulder shoulders is crucial when you are looking to build the perfect physique, whether you are male or female your body will look a lot more aesthetically pleasing when you have round deltoids. The more developed your shoulders, the better your arms will look due to the separation of the muscle groups. Not only will you have 3D looking arm but you’ll also give the appearance of a smaller waist due to your increased shoulder width as you continue to sculpt.
Throughout this article I will give my two cents on what’s the best workout is for males and females. I use this workout on myself and my female clients and let’s just say they all have great arm development. So buckle up and lets deep dive on your free shoulder workout.
AWAKENED SHOULDER WORKOUT
- Exercise 1- Warmup Shoulder Press 4 sets 10-12 reps (use 20% of your strength)
- Exercise 2- Lateral Dumbbell Raises 4 sets 10-12 reps
- Exercise 3 Front dumbbell Raises 4 sets 10-12 reps
- Exercise 4 Rear Delt dumbbell flys 4 sets 10-12 reps
- Exercise 5 Dumbbell shoulder press 4 sets 10-12 reps
The Secrets to each workout
Warmup shoulder press - Alright nothing Is worse than tearing your muscles or spraining them, in order to avoid this we will be using light dumbbells so we can avoid injury. When I’m lifting at my maximum weight I’m doing about 120 lb dumbbells in each hand, when I’m warming up I go to about 20 lbs maximum to get my blood flowing in my shoulders for a warmup.
Lateral Dumbbell Raises- The most impressive part of the shoulder is probably your medial belt. Your delt can be broken down into three section.. your front , medial and rear delt. Grab a comfortable weight and bring the dumbbells parallel to your shoulder in one solid motion, usually about 1 second on the positive part of the motion and two seconds on the negative part of the motion.
Front Dumbbell Raises- When doing front dumbbell raises you want to grab a weight you feel comfortable with and bring the dumbbells parallel to your shoulders, again going one second on the positive part of the motion and two seconds on the negative part of the motion.
Rear Delt Flys- When doing rear felt flys you want to sit on a bench and push your chest forward and bring the dumbbells to parallel to your shoulder. I suggest watching a video to make sure you have the form down on this one.
Dumbbell Shoulder Press- We’re going to go back to the original movement of this workout but this time you are going to go quite a bit heavier. Make sure you go one second on the positive motion and two seconds on the negative.
Alright I’m going to let you in a little secret I’ve learned over the years and that is how to properly get the most out of your workout with one release of a finger. When doing shoulders try and release your thumb on the dumbbell or barbell. When you clench your thumb you are activating your forearms which is counter productive if you are trying to strictly workout your shoulders. This will increase your results when training shoulders and is extremely simple to do.
There you have it, a simple yet effective way to train your shoulders. Make sure to give this workout a try and checkout our youtube videos for more detailed description on how to properly workout those delts!