Super shoulders

If you want super shoulders you have to put in the effort, try this program once a week, with additional programs focussing on other muscle groups.

Expected results: Increased muscle mass around the shoulders and neck
How often should i do it?: Once or twice a week, ideally with other programs on alternate days
How long before i change program?: Until it feels too easy or after 4 weeks, whichever comes first

Warm Up (3)

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Exercise (7)

Seated military press with barbell - 3 sets of 8-12 reps

Primary target:

Back (Trapezius)

Equipment required:

Seated shoulder press with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Front raise with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Lateral raise with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Upright row with barbell - 3 sets of 8-12 reps

Primary target:

Back (Trapezius)

Equipment required:

Round the world with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Squat into shoulder press - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Cool Down (6)

Shoulder stretch - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

Neck stretch - 30 seconds each side

Primary target:

Back (Trapezius)

Equipment required:

Neck rotation stretch - 30 seconds each side

Primary target:

Back (Trapezius)

Equipment required:

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Information

Goals:
Muscle building, Sports performance, Weight gain
Primary Target(s):
Shoulders (Deltoids), Back (Trapezius)
Secondary Target(s):
Arms (Biceps, Triceps), Legs (Calves, Hamstrings, Quadriceps), Shoulders (Deltoids), Bum (Gluteals), Back (Lattisimus Dorsi, Trapezius), Chest (Pectorals)
Required equipment:
Program duration:
20-30 mins
Rest between exercises:
30 seconds
Rest between sets:
60 seconds

Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Please see our Disclaimer for further information. We always recommend seeking professional advice before beginning any new exercise regime.

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