This is going to hurt. There's no way around it. But, if you're anything like the millions of FST-7 and Jeremy Buendia fans out there, it may also instantly become your all-time favorite shoulder workout.

The routine comes from Phase 2 of FST-7 Big & Ripped: 8 Weeks to an Olympia-Winning Physique, one of our most popular programs on All Access. (It's also our most popular program app at the moment, in case you didn't know we offer those.)

Access our entire library of more than 60 fitness programs. We’ll help you gain muscle, lose fat, and change your life for only $12.99 a month!

FST-7 is a muscle-building masterpiece from Hany "The Pro Creator" Rambod, bodybuilding's most decorated coach. Watch the shoulder training video below, and he'll share all the cues and coaching to help you get the most out of each set. His partner in crime is Jeremy Buendia, four-time Mr. Olympia, who brings the intensity that really makes the difference.

Are you ready? Yes, you are. Here are Rambod's essential cues for shoulder training, his video demonstration, and the workout to make your delts melt!

Hany Rambod's Essential Shoulder Training Cues

  • On lateral raises, do not go higher than shoulder height. Raising your arms above that level mainly activates the traps. Minimizing trap activation helps to fully engage the delts.
  • Use isolateral static holds. Hold one weight at shoulder height while performing a set of reps with the other side. Start at 5 reps on each side, then 4, 3, 2, 1. "If you fatigue quickly, it's OK to drop down more quickly," says Rambod, "you might have to do 5, 3, 1." Start with a lighter weight if necessary to keep your form as strict as possible.
  • Maintain straight—but not fully locked out—arms, and pause to squeeze at the top. Do not use momentum! "A little bit of body English is OK," says Rambod, "but if you really start to swing, you'll increase your chances of injury."
  • Use a rope on front raises to get full range of motion. To avoid stopping at the thighs, arch your back and tilt forward, keeping your core tight.
  • Use rep-height "ladders." Have your training partner direct you to hit their hands at various levels, such as waist, chest, or eye-level.
  • Pose between exercises for more time under tension. This increases blood flow for rounder, fuller delts. Recommended poses are crab most muscular, hands on hip most muscular, and side chest.
Shoulders, Rear-Delts, Traps
Standing Dumbbell Press
4 sets, 5-8 reps
Front Dumbbell Raise
3 sets, 5-8 reps
One-Arm Incline Lateral Raise
4 sets, 5-8 reps
Machine Lateral Raise
Perform between 4 and 7 sets, depending on experience level
7 sets, 5-8 reps
Seated Bent-Over Rear Delt Raise
3 sets, 5-8 reps
Reverse Machine Flyes
3 sets, 5-8 reps
Barbell Shrug
3 sets, 5-8 reps
Smith Machine Shrug
Perform between 4 and 7 sets, depending on experience level
7 sets, 5-8 reps

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Shoulders Workout