Sexy Shoulders: Ali Rosen's Shoulder Workout

Define your delts and sculpt a pair of stellar shoulders with this workout video from IFBB Bikini Pro Ali Rosen.

To sculpt great shoulders, you have to lift weights. This shoulder workout is one of the best sessions in my repertoire. It builds full, sexy shoulders that will cap and enhance any fit physique. Strong delts pair perfectly with dresses and bikinis, and they'll make your waist look even slimmer.

I follow this workout in the off-season and during IFBB Bikini competition season. It contains a warm-up, four supersets, and one straight set. You've got seven superb exercises to round your deltoids and help build some sexy shoulder muscle. Let's get started!

Ali Rosen's Shoulder Workout

Watch The Video - 10:21




Ali Rosen's Shoulder Slam

Warm-Up: Rotator Cuff

  • Wrist Twists Wrist Twists

    Wrist Twists

    15-20 reps
  • External Shoulder Rotation External Shoulder Rotation

    External Shoulder Rotation

    15-20 reps
  • Superset

  • Single-Arm Lateral Alternating Raise Single-Arm Lateral Alternating Raise

    Single-Arm Lateral Alternating Raise

    3 sets of 15 reps per side
  • Tip: Start with both arms up. Squeeze at the top of the movement. Increase weight each set to help you hit failure on your last set.

  • Standing Lateral Raise Standing Lateral Raise

    Standing Lateral Raise

    3 sets of 15 reps, rest 45-60 seconds
  • Tip: Increase the weight each set. Squeeze at the top of the movement, then tilt your wrists to hit the rear delts.

    Resume regular sets

  • Seated Dumbbell Overhead Press Seated Dumbbell Overhead Press

    Seated Dumbbell Overhead Press

    4 sets of 15-20 reps
  • Tip: When you start to get fatigued in the later sets, drop to a lower weight to hit the target rep range.

    Superset

  • Upright Row Upright Row

    Upright Row

    3 sets of 15 reps
  • Tip: Watch the video for tips on where to place your hands.

  • Plate Front Raise Plate Front Raise

    Plate Front Raise

    3 sets of 15 reps, rest 45-60 seconds
  • Tip: Finish with burnout steering wheel.

    Superset

  • Standing Cable Reverse Flyes Standing Cable Reverse Flyes

    Standing Cable Reverse Flyes

    4 sets of 15-20 reps per side
  • Tip: It's really important to squeeze at the top of this exercise to fully engage the rear delt.

  • Dumbbell Bent-Over Flyes Dumbbell Bent-Over Flyes

    Dumbbell Bent-Over Flyes

    4 sets of 15 reps, rest 45-60 seconds
  • Tip: I like to tip my wrists downward on the way up, which further activates the delts.

    Sample Ab Addition: Giant Set

  • Conventional Crunches On A Ball Conventional Crunches On A Ball

    Conventional Crunches On A Ball

    3 sets of 30 reps
  • Bicycle Crunches Bicycle Crunches

    Bicycle Crunches

    3 sets of 30 reps
  • Leg Raises On The Roman Chair Leg Raises On The Roman Chair

    Leg Raises On The Roman Chair

    3 sets of 30 reps



Shoulder Suggestions ///

My shoulder workout contains supersets and one straight set. A superset is two exercises performed back-to-back with no rest. A straight set is just one exercise. Rest 45-60 seconds between supersets and your straight sets. The reps are high (15-20), but you should still choose a weight that take you to total failure in that rep range.

I love to take simple exercises and add unique variations. For example, I like to finish my last set of front plate raises with a steering wheel burnout. This adds a challenge to your shoulder work and enhances all three parts of your shoulder: anterior, medial and posterior deltoids. It also strengthens the ball and socket joint in order to prevent injury.

My workout also contains both single- and double-arm lateral raises. The single-arm variation allows you to concentrate on each arm separately, enhancing each arm's capability to build muscle. When we work both arms, we tend to favor one side or use our body to throw the weight up. This variation allows you to truly concentrate on your weaker side and push yourself harder.

I love single-arm lateral raises because they truly test your endurance and your mind-muscle connection. The isolation that occurs while the opposite arm is working gives your shoulders deeper lines and cuts, while building muscle at the same time


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