WORKOUT BUFFET: OPTIMUM “DELT” DEVELOPMENT

Last Updated on January 7, 2021

Choose your shoulder adventure from our selection of expert-authored workouts.

There is no single method of growing a bodypart. And, in the case of shoulders – where crazy mobility and three separate heads factor in – multiple methods is usually par for the course when seeking optimum development.

DIVERSIFY YOUR SHOULDER TRAINING

This diverse helping of workouts allows you to diversify your shoulder-training portfolio. Each has its own unique take on how the many variables – i.e. exercise selection and order, rest, angles – should be manipulated.

Try all four of these shoulder workouts over the next four weeks or simply select the one that you feel most closely suits your shoulder goals for the moment.

WORKOUT 1: ISOLATION NATION

Pressing overhead is one of the most functional and growth-triggering moves you can do for your shoulders, which is why most guys lead off with them. But sometimes, defying convention can help you take a bodypart to the next level.

Exercise                                                                  Sets/Reps

Single-Arm Behind-the-Back Lateral Raise      4/12 (each arm) ²

Dumbbell Overhead Press                                    4/10 ¹

Neutral-Grip Dumbbell Overhead Press           3/12

Incline Bench Dumbbell Front Raise                 3/12 ³

Bent-Over Rear-Delt Cable Raise                       4/12

Machine Overhead Press                                     2/10 ⁴

1 Rest 120 seconds between sets. Rest no longer than 90 seconds on all other sets and exercises.

2 Because the cable pulls the handle slightly behind your glutes, the normal range of motion for a lateral raise is increased.

3 Lying back on an incline bench increases the normal range of motion of this exercise. Lie back, hang your arms straight down and raise the dumbbells up just past horizontal with floor.