It doesn't matter who you are, when you check out Cassandra Martin's physique, only one question comes to mind: "How can I be more like her?"

You've already experienced her back training on Bodybuilding.com, now it's time to dial in your deltoids. Do this workout twice a week for the next four weeks and you'll be on your way to building up a pair of Cass-worthy shoulders.

Cass Martin's No-Mercy Shoulder-Pump Workout
1
Superset
4 sets
Side Lateral Raise
10-12 reps
Front Dumbbell Raise
10-12 reps
2
Smith Machine Overhead Shoulder Press
Perform as one-arm shoulder press
4 sets, 10-12 reps
3
Standing Low-Pulley Deltoid Raise
4 sets, 10-12 reps
4
Single-Arm Cable Crossover
4 sets, 10-12 reps
5
Face Pull
4 sets, 10-12 reps

Technique Tips

Lateral Raise

Sometimes it's all in the details. As she does this movement, Martin is careful to point her pinky fingers toward the ceiling to hit her lateral and posterior deltoids.

Lateral raise

Front Raise

Martin uses an EZ-bar and, if your wrists give you any trouble, you might want to do the same. At the top of the lift, she raises the bar to shoulder height. At the bottom, she doesn't rest, but starts moving the bar up right away to keep tension on her delts.

front raise

Smith Machine One-Arm Shoulder Press

Put a bench underneath the Smith machine, sit on the side of the bench, and position your body parallel to the bar. Perform all the reps with one hand before sliding down the bench and completing the same number of reps using your other hand. Martin says this exercise is harder than it looks, so start with no weight, and add more as your sets unfold.

Smith Machine One-Arm Shoulder Press

Standing Low-Pulley Deltoid Raise

It's easy—and tempting—to use a lot of body English to move the weight on this exercise. That's a cheat. Don't do it. Keep your body as still as possible to keep the tension focused on your working shoulder.

Standing Low-Pulley Deltoid Raise

Single-Arm Cable Cross-over

You've already worked your front and side delts. This exercise is going to involve more of your rear delt. As you perform these cross-overs, focus more on the contraction instead of the weight. If you have a cable attachment for this movement, use it. Otherwise, use the cable ball.

Single-Arm Cable Cross-over

Face Pull

Keep the rear-delt emphasis going with this move. Lift your elbows high to add to the difficulty. Focus on pulling the rope ends toward your ears.

Face Pull

Learn More!

Want more insight into what makes Cass Martin such a unique fitness personality? Listen to this podcast!

About the Author

Hobart Swan

Hobart Swan

Hobart Swan is a senior content editor for WeMotivate Media and Bodybuilding.com contributor.

View all articles by this author

Shoulder Workout