Everyone wants a great set of guns and a strong chest, but when you top off your physique with boulder shoulders, you have the total upper-body package!

Easier said than done, right?



I regularly hear gym-goers say they have stubborn shoulders or they can't quite get the shape, size, or definition that they're after. Well, you don't have to settle for the delts you're dealt! You can get the shoulders you've always wanted, and I've got the workout to help you do it.

When it comes to training to build boulder shoulders, you need to hit all parts of the deltoids. This includes the anterior (front), lateral (middle), and posterior (back) parts of the deltoid. You also want to make sure you work the rotator cuff.

The shoulder routine outlined below does just that—it's a well-rounded plan that will provide well-rounded shoulders.

This workout focuses on exhausting all parts of the shoulder by combining both compound and isolation exercises. Even if you're happy with your current shoulder training routine, try incorporating this workout for variation. It's always important (and fun) to switch things up!

Although I don't doubt the effectiveness of this program, I can't stress enough how important it is to eat right and supplement smart. If you're not providing your muscles the protein to grow and recover, you won't see the results you're after.

What are you waiting for? Go build some boulder shoulders!

8 Shoulder Exercises You Must Do

Side Lateral Raise

Zane's Shoulder Workout
1
Warm-up
Cable Internal Rotation
2 sets, 10 reps
External Rotation with Cable
2 sets, 10 reps
2
Barbell Shoulder Press
3 sets, 8-12 reps
3
Superset
Front Dumbbell Raise
3 sets, 8-12 reps
Side Lateral Raise
3 sets, 8-12 reps
4
Upright Barbell Row
3 sets, 8-12 reps (rest for 10-15 seconds and do another set to failure)
5
Seated Bent-Over Rear Delt Raise
21s. Tempo: 1-1-3.
3 sets, 7 reps (7 reps with palms facing each other, 7 reps with palms facing down, and 7 with palms facing up, Rest 60 seconds between sets)
6
Arnold Dumbbell Press
3 sets, 15 reps ( rest for 10-15 seconds and do another set to failure)

About the Author

Contributing Writer

Zane Hadzick

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

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Shoulders Shoulder Workout