a MOST EXCELLENT shoulder workout (Get 3D delts!)

Big shoulders ARE possible naturally. If you understand the anatomy of the shoulders, you can train them more effectively, and develop a more full, round look. You won't just look broader from the front, but you'll look thicker from the back as well as have a more detailed upper back. Interested? Enticed?



3D delts are often described as a myth for natural athletes, but nothing could be further from the truth. YES, they are harder to develop than if you are on steroids, due to them having a high density of androgen receptors, but don't underestimate the progress that you can make naturally. YES, I am natural, and YES, I have always been natural. I'll admit that I do have good shoulder genetics, but anyone can apply the principles listed here to improve their shoulders.



Exercise #1 FACE PULL
Two sets of 15-30 reps to warm up. I do some reps "Jeff Cavaliere" style to focus on more external rotation, and some reps "Geoffrey Schofield" style of focus on more retraction and contraction of the rear delts and mid traps.

Exercise #2 Z PRESS
This is going to work mostly front delt with a bit of side. I prefer lower reps here, I typically keep it 3-5 reps with a few sets in the 6-8 range, rarely going above 10. This is one of your few opportunities to really truly use heavy weight so take advantage of it. Other options are standing barbell press, push press and klokov press. ~4-6 working sets here

Exercise #3 DUMBBELL SHOULDER PRESS
This one is better for slightly higher reps; I'll usually target 6-10, but sometimes 10-15. Both are great for hypertrophy. Today I did 5 sets, all fairly close to failure. More front delts here with perhaps slightly more side delt than the Z presses
Exercise #4 SEATED LATERAL RAISES
Did 4 drop sets of these, with a bit of rest pausing. This is where you go to failure, rest a few seconds, then dive back into hell. 15-30 reps on these are great.

Exercise #5 PRONE REAR DELT RAISE DESTROYER SET
Use heavy dumbbells, face down on an incline bench. Get 60 reps. Even if you can only use a partial range of motion, just pump out the reps. Now we're really entering hell. This should be horrible. That's just the first set, when you hit 60, drop the weight by a bit and...keep going, get 60 more. Then...again. Till you get 60 with what normally would be a puny weight but now seems like cannonballs. Hey, that's what it takes to get cannonball delts. I never said this was easy.

BONUS EXERCISE: SKIIERS
These are a great way to further target (not isolate, the traps and lats and teres major are all involved) the rear delts. Not gonna claim to have invented these but I also didn't steal them from anyone so it's possible :)


Don't put yourself through this more than once a week. But if you do it consistently, and improve the loads that you are using as well as your mind-muscle connection, you'll absolutely see some impressive gainz.



Enjoy, and remember to like and subscribe. And notifications. And hit me up for custom plans. And have a good day.



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