Ask The $250/Hour Trainer: How Can I Bring Up My Lagging Delts?

I train professional athletes, I train A-list celebrities, and now I train you! Learn how to improve your delts with these exercise sets.
Q

Due to my crazy work schedule, I can hit the gym only three times per week. I want to stay lean, but I also want to focus on building up my shoulders, as they are a bit small compared to the rest of my physique. How can I accomplish both things?

Bringing up a lagging body part (delts in this case) while trying to stay lean and training only three days per week isn't as daunting as you think. You've come to the right place; follow the workouts below!

Programs A, B, and C will be performed on Monday, Wednesday, and Friday (or any other three days, as long as rest days separate the workouts). For the first three weeks, perform the workouts as detailed below. During Weeks 4 through 6, for Program A, add a fourth set to exercises A1, A2, B1, and B2. For Program B, perform 5 sets of A1 and A2, but drop the reps to 5 to 6 per set. Finally, for Program C, perform 5 sets of A1, but drop the reps to 3 to 5 and add a fourth set to exercises C1 and C2.

One note on exercise technique before you dive in: On Bulgarian split squats, descend to full depth as you would normally, come up 4 to 5 inches, then go back down to full depth before returning to the starting position. That equals one repetition.

Program A - Monday
Superset
Superset
Superset


Program B - Wednesday
Superset
Superset
Superset


Program C - Friday
Superset