Among the neon and hairspray of the 1980s, professional women clung to their doomed fashion faux pas, sneaking shoulder pads underneath their blouses to make their shoulders look bigger under dress jackets and suits. It was thought that this false musculature could empower women in the workplace, elevating their standing in the business world.

The unfortunate shoulder pad fad died along with MC Hammer pants, hair bands and Jelly shoes (thank you, fashion assassins).

Amanda Latona (recent winner of the Sacramento Pro) is way too young to rock the shoulder-pad look, but she still needs quality shoulders as an IFBB Bikini Pro. So she built shoulders of muscle and sinew, not cotton and Velcro.

We highlighted Amanda's outgoing personality and glamorous glutes in her "Round & Round" feature. It turns out that her attention-grabbing curves don't stop at her tush, but climb her spine and rest upon shoulders so sexy we've ordered a worldwide recall of shoulder pads from all thrift stores and mothball closets.

The size and shape of Amanda's finely sculpted shoulders deliver the desired hourglass figure that lands her on the cover of major fitness magazines. Her unique workout will carve shoulders built to dominate the gym and stand tall at work. Don't waste time and money procuring artificial confidence. Build your body and earn the real thing.

Warm-Up: 2-3 minutes with light weight (standing dumbbell shoulder press, lateral raise and front raise)

  • This is not a warm-up set per se, but more of a freestyle warm-up of 3-4 shoulder movements done in series to loosen up all three deltoids of the shoulder (anterior, lateral and posterior).
  • This warm-up will activate your muscles and help prevent injury. Remember, safety first!

Rest Period: 30 seconds rest between working sets

Exercise 1: (4 sets of 10-18 reps) Dumbbell Shoulder Press

  • The wide rep range is in place to keep the body guessing. If you do 10 reps then the weight should be heavier, but if you do 18 reps then the weight should be lighter.
  • It's important to go to failure on every set, so adjust the weight and reps accordingly. If you feel you can do more, increase the weight!

Exercise 2: (4 sets of 15-18 reps) Lateral / Front Raise Combo

  • One lateral raise and one front raise equal one rep for this combo.
  • Don't be afraid to go light on this lift. It's more important to maintain constant tension on the muscles. Rather than lifting heavy and letting your arms rest at the lowered position, make your transition seamless by not allowing your arms to drop all the way down to your side.

Exercise 3: (4 sets of 10-12 reps) Dumbbell Upright Row

  • Using dumbbells for upright rows activates the stabilizer muscles.
  • This exercise can also be done using the barbell or Smith Machine for extra support if needed.

Exercise 4: (4 supersets of 12-15 reps) Reverse And Forward Hammer Strength Shoulder Press

  • The reverse position of this exercise is unconventional, but effective. By sitting backward on the seat, you'll get an angle on the pressing movement which will hit your muscles differently. To keep your body guessing, you should always think outside of the box!
  • The reverse portion consists of two single-arm mini-sets that are considered one working set.
  • The forward portion consists of alternating single-arm presses. Pressing both left and right arms is considered one rep.

Exercise 5: (4 supersets of 12-18 reps) Reverse Pec Dec Superset With Rear Lateral Raise

  • The rear (posterior) deltoids often get overlooked, but are a critical part of a shoulder. They give that nice round appearance that caps out your delts.
  • Supersetting two rear-delt exercises helps you to not only reach failure on your first set, but to push past failure on your second set.
  • With the Reverse Pec Dec, adjust the seat to where your arms are in a straight plane from your shoulders to your wrists. Also, keep your shoulders relaxed so you're not engaging your traps - you want to keep all the tension on shoulders.
  • Don't let the tension come off your shoulders when you reset to the starting position, and squeeze your shoulder blades together at the end movement for a full contraction.
  • For a quick transition superset, use the pec dec for your rear lateral raises as well. Simply turn around to the forward position and sit on the edge of the bench that you're already seated on. Reach down to grab your free weight and BAM! You're in position.
Bikini Ready Delt Workout
Seated dumbbell shoulder press
4 sets, 10-18 reps
+ 5 more exercises


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About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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