Published On: Sun, Jan 6th, 2013

Boulder Shoulder Routine

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Boulder Shoulder Routine Tired of not measuring up to the guy standing next to you? Maybe it is your shoulders. Surprisingly, while a lot of guys focus on chest and back, they neglect their shoulders which are not only an important muscle structurally, but also help define your upper body.

A great set of shoulders makes you broad and thick; they really stand up in a shirt and can make you stand out. Yet, plenty of people end up having a hard time getting the most out of a workout to truly carve cannonball deltoids.

Well…not anymore. This routine will help add size and definition to your shoulders and will make sure people stand up and take notice the next time you walk by.

Cannonball Delt Routine

Ideally you are doing a split and training shoulders on their own day with plenty of rest. There aren’t a ton of sets in this routine but your shoulders get work on chest and back day already.

  • Rotator Cuff Warm-Ups – Far too many people skip direct rotator cuff work. Use a light dumbbell and do 2 sets of 25 reps of at least 2 rotator cuff exercises for each shoulder before every workout. Vary the specific exercises you use to strengthen the cuff from all angles.
  • Cable Side Laterals – 3 sets of 8 to 12 reps – 1 warm up set and 2 work sets to failure. On the last set drop the weight and crank out more. This exercise should have zero momentum.
  • Bent Over Cable Laterals – 2 sets of 8 to 12 reps – This time target the rear delts. Keep the back flat and head down while bent forward. This time there are no warm up sets, just 2 work sets with a drop on the last set.
  • Dumbbell Shoulder Press – 2 sets of 8 to 12 reps – Use a neutral grip with elbows out at about a 45 degree angle to take pressure off the shoulder joints. Perform 2 both sets to failure. On the last set drop the weight and crank out more.
  • Dumbbell Front Rows – 1 set of 10 reps and 1 set of 20 reps – Use a shoulder width grip and pull your elbows up and back while bringing the dumbbells up to chest height using muscle and not momentum. Go slow on the descent for maximum negative work; rest 30 to 60 seconds between the first and second set.
  • Dumbbell Shrugs – 2 sets of 8 to 12 reps – Use a neutral grip with the weight at your sides. Squeeze the shoulders up and then the blades back and together before lowering. Perform 2 both sets to failure. On the last set drop the weight and crank out more.

There you have it, a short and sweet deltoid blaster that covers all angles from front to back along with the top and bottom. The key to this routine is proper form, slow rep speed, and going to absolute failure on the work sets. If you follow those rules you should see some serious shoulder growth in no time.

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Dean Ramirez is a fitness trainer that writes about fitness topics. You can connect with Dean at his bodybuilding forums or by following Dean at our Google Plus Page.

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