Shoulder workout designed to help you achieve that shredded look by targeting all three deltoid heads (anterior, lateral, and posterior) while also improving definition and muscular endurance.
Blaster Shoulders Workout
1. Warm-Up (5-10 minutes)
- Arm Circles (2 sets of 20 reps forward and backward)
- Band Pull-Aparts (2 sets of 20 reps)
- Shoulder Dislocates (2 sets of 15 reps with a resistance band)
- Light Dumbbell Shoulder Press (2 sets of 15 reps)
Main Workout
1. Standing Dumbbell Shoulder Press
- Sets: 4
- Reps: 8-10
- Rest: 1-2 minutes
- Notes: Focus on a controlled movement with a slight pause at the top. This exercise targets the anterior and lateral deltoids while also engaging the triceps.
2. Superset: Lateral Raises + Front Raises
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Lateral Raises
- Sets: 4
- Reps: 12-15
- Rest: None (go directly to front raises)
- Notes: Keep a slight bend in the elbows, raise the dumbbells to shoulder height, and focus on controlled movements. This targets the lateral deltoids.
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Front Raises
- Sets: 4
- Reps: 12-15
- Rest: 1 minute after the superset
- Notes: Perform with dumbbells or a plate. Raise your arms to shoulder height, keeping your palms facing down. This primarily targets the anterior deltoids.
3. Arnold Press
- Sets: 3
- Reps: 10-12
- Rest: 1-2 minutes
- Notes: Rotate your palms from facing you at the bottom to facing forward at the top of the press. This exercise works all three heads of the deltoids, with a focus on the anterior and lateral heads.
4. Superset: Bent-Over Reverse Flyes + Face Pulls
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Bent-Over Reverse Flyes
- Sets: 4
- Reps: 12-15
- Rest: None (go directly to face pulls)
- Notes: Focus on squeezing the rear delts at the top of the movement. This targets the posterior deltoids.
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Face Pulls
- Sets: 4
- Reps: 12-15
- Rest: 1 minute after the superset
- Notes: Use a rope attachment on a cable machine. Pull the rope towards your face, leading with your elbows to engage the rear delts and upper traps.
5. Dumbbell Shrugs
- Sets: 3
- Reps: 12-15
- Rest: 1-2 minutes
- Notes: Keep your shoulders down and back at the start of each rep, and squeeze your traps at the top. This exercise targets the traps, which contribute to overall shoulder size and definition.
6. Finisher: Shoulder Tri-Set
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Front Raises (Dumbbells or Plate)
- Sets: 3
- Reps: 10-12
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Lateral Raises (Light Dumbbells)
- Sets: 3
- Reps: 10-12
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Overhead Press (Light Dumbbells or Barbell)
- Sets: 3
- Reps: 10-12
- Rest: 1 minute after the tri-set
- Notes: Perform these exercises back-to-back without rest for an intense final burnout that targets all aspects of the shoulder.
Cooldown (5-10 minutes)
- Shoulder Stretch (Hold for 30 seconds per side)
- Tricep Stretch (Hold for 30 seconds per side)
- Cross-Body Shoulder Stretch (Hold for 30 seconds per side)
- Foam Rolling (Focus on the shoulders and upper back)
This workout focuses on building muscle definition and endurance in your shoulders while hitting all three deltoid heads for balanced development. The combination of compound movements, supersets, and high-rep isolation work will help you achieve that shredded shoulder look
