Shoulders were once my weakest body part. No matter what I tried, it seemed like I couldn't build better shoulders to save my life. After an interest in CrossFit sparked my curiosity in Olympic-style lifts, I pushed the isolation movements to the end of my workouts and gave compound movements their due. Within a matter of months, my shoulders gained significant size and strength!

I'm usually a proponent of a standard bodybuilding routine built on effective isolation movements, but it's good to mix things up and force your body to adapt to new stimuli. Endless front and lateral raises with relatively light weights get boring, too. Sure, they provide a burn to your muscular endurance, but they don't allow you to hoist heavy stuff over your head. Believe me: Heavy lifts will really help you build the shoulder caps you crave!



If you're tired of your normal shoulder isolation movements, try this compound workout. Not only will your shoulders get a great pump, but the movements will challenge your entire body. Your heart rate will skyrocket and stay high. You'll lift more total weight, engage your core, be forced to use your glutes, and you'll burn more calories than you would doing a standard isolation routine.

Compound Movement Shoulder Workout
1
Push Press
5 sets, 8-12 reps
2
One-Arm Kettlebell Snatch
4 sets, 8-12 reps
3
One-Arm Kettlebell Clean and Jerk
Perform from the floor or hang position. Finish all 8 reps with one arm before moving to the other.
4 sets, 8-12 reps
4
Superset
Arnold Dumbbell Press
4 sets, 8-12 reps
Side Lateral Raise
4 sets, 8-12 reps
5
Handstand Push-Ups
4 sets, to failure

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