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Nicole Wilkins’s Olympian Shoulder Workout

Nicole Wilkins' Olympian Shoulder Workout

She's beautiful, she's talented, and she can move some serious weight. Check out this knockout's championship shoulder session.
by Cassie Smith Mar 21, 2012

Shoulders are her favorite body part to train, and for good reason: Nicole Wilkins has shoulders most guys envy!

While rocking to Rihanna, Nicole has sculpted a winning body. Literally. She scored a number of first place wins in IFBB Figure competitions, including the 2011 and 2012 Arnold Classic, Tournament of Champions, 2009 and 2011 Olympia, and Sheru Classic. She recently stormed the 2012 Olympia, but was overtaken at that venerable competition by her long-time rival Erin Stern. That finish will push Nicole through the offseason, as if she needed more motivation.

One doesn't get a rap sheet that impressive by training like a princess. Nicole lives a disciplined lifestyle and trains like a champion. Even if you aren't planning to sport your stuff onstage, Nicole's shoulder workout is an effective way to get that rounded, tapered, sexy look. #iwant

Nicole Wilkins - Olympian Shoulders

Watch The Video - 13:49




Olympian Shoulder Workout

Barbell Shoulder Press Tips

  • Don't take too much time to recover; rest only as long as it takes you to do a set.
  • Nicole lifts as heavy as she can, but she never sacrifices form for weight.

Single-Arm Lateral Cable Raise Tips

  • After doing a compound lift like the shoulder press, Nicole likes to isolate the anterior, lateral, and posterior muscles of her shoulders.
    She likes to hit cables because they provide tension across a move's full range of motion.
  • Increase weight for your second set. If you feel your form failing on the last set, drop the weight.

Upright Barbell Row Tips

  • This lift hits the middle delt, so it's great to do after the lateral raise.
  • Do these exercises slowly and with control. Don't go too heavy, or your traps will take
    up the burden -- you want the focus to be on your shoulders.

Cable Reverse Flye Tips

  • A lot of people neglect the rear delts, simply because they can't see them. Nicole does
    two rear delt exercises to ensure her shoulders are built for competition.
  • After the third set, drop the weight and do eight more reps.
  • Do a few stretches between your sets.

Rear Delt Raise Tips

  • For this exercise, you can do the same weight for all three sets.
  • You don't always have to train to failure, but finish your workout strong.

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About The Author

Cassie Smith
VIEW AUTHOR PAGE

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

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naturale67

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naturale67

Can’t wait to try tomorrow...thanks Nicole!

Mar 22, 2012 8:07pm | report
yobfit

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yobfit

I am so happy she shared her routine.

Apr 24, 2012 10:18pm | report
jmnd2009

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jmnd2009

I love this workout! I really need to develop my shoulders. That is the hardest area for me and since I want to start competing I need to hit them hard! Thanks for sharing!

Oct 12, 2012 2:27pm | report
EBSfitnow2012

Rep Power: 10

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EBSfitnow2012

This is THE best video for shoulders for me! I put this on everytime I am going to do my shoulder workout! It is imperative to watch!

Article Rated:
10
Oct 19, 2012 12:22pm | report
Holly444

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Holly444

This is an old article...want some new workouts, please.

Nov 1, 2012 1:42pm | report
tribes2

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tribes2

I'm always impressed by the lack of ego all the 'stars' have in their videos. It's very refreshing to see. Please forgive me for prejudging all of you. Who in the world do I think I am anyway!

Thanks for the great shoulder routine.

Nov 2, 2012 7:51am | report
yerf11

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yerf11

I added Arnold Presses to this since it's one of my weaker areas, and this workout was awesome!

Thanks so much!!!

Nov 2, 2012 1:54pm | report
Dazzling

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Dazzling

Very good video!

Article Rated:
10
Nov 6, 2012 4:43am | report
jessicatarzan

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jessicatarzan

Not sure why but everytime I try to watch a video on this website it looks like garbage and I cant see anything. Anyone know how to fix this? Is this my computer or the site?

Nov 10, 2012 3:26pm | report
smberrios68

Rep Power: 10

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smberrios68

This is also on YouTube so you should try looking them up there as well!

Feb 28, 2013 3:44pm | report
Moodswingqueen

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Moodswingqueen

I am naturally narrow shouldered so always trying to build build build. I'll be doing this routine next shoulder day.

Dec 13, 2012 3:28am | report
deepakaggarwal

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deepakaggarwal

secrets of olympian shoulder great article

Jan 20, 2013 12:43am | report
mb94

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mb94

like!

Feb 1, 2013 8:52am | report
smberrios68

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smberrios68

This may be "an old article" like some say on here, but it still works when changing a routine! And besides, seeing that lovely face of Nicole, who can ask for a better trainer on Bodybuilding? She's the best so... Do your own research if you're looking for something new! Just sayin'!

Feb 28, 2013 3:42pm | report
Showing 1 - 14 of 14 Comments

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