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

Shoulder workout
Barbell Shoulder Press
2 sets, 8-12 reps (warm-up)
2 sets, to failure (dropsets)
Standing Low-Pulley Deltoid Raise
3 sets, 10-20 reps
Upright Barbell Row
3 sets, 12-15 reps
Cable Rear Delt Fly
3 sets, 8-12 reps (last set dropset)
Seated Bent-Over Rear Delt Raise
3 sets, 10 reps

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About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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