If you follow me on Instagram or have ever met me and heard me talk about my delts or if you know anything about me at all, you know I’m obsessed with growing my delts. Got to get those boulder shoulders!!
Shoulders are one of my favorite muscle groups to work. I generally include one day in my split dedicated entirely to shoulders, and since it’s one of my shorter days I will often throw in some abs and either some HIIT or some cardio if I’m feeling particularly bold, especially as I head into my first cut and potentially my first bikini prep!
Currently, I train six days a week, and my workout split looks a bit like this: 🏋🏼♀️
- Day 1: Leg Day I (hamstrings & glutes focused)
- Day 2: Shoulders
- Day 3: Leg Day II (heavy leg day)
- Day 4: Back & Biceps
- Day 5: Chest & Triceps
- Day 6: Leg Day III (quads & calves focused)
- REST DAY
So today I’m going to share with the blogfam what I have on the agenda for tonight’s late night shoulder sesh! Check it out!
- WARM UP:
- S t r e t c h!
- 10 min incline walk on treadmill
- THE WORKOUT: Shoulders
- 3 x 15 light shoulder press on shoulder press machine (to get those delts warm!)
- 3 x 15 light lat raises
- BARBELL SUPERSET x4:
- 12 upright BB row
- 12 standing BB military press
- 4 x 15, 12, 10, 8 DB palms in shoulder press, seated, both arms
- 4 x 12 DB Arnold press
- 4 x 12 alternating deltoid raise (lateral raise –> front raise)
- 4 x 12 around-the-worlds
- 4 x 12 front plate raise –> 2 car drivers (rotate plate each way)
- 4 x 10 cable rear delt flyes
- 4 x 10 cable front raise
- BURNOUT: 4x lat raise complex (DB lat raises into front raises) until failure
- 5 x 15 hanging leg raises
- 3 x 20 decline sit-ups (add a plate if you feel comfortable!)
- 3 x 12 hyperextension bench side bends each side, holding a plate
- I plan on finishing up with 30 minutes of cardio on the stairmaster tonight if I’m still alive at that point
**Note/disclaimer: I’m not a personal trainer and therefore not the best person to ask for a breakdown of these exercises, HOWEVER I highly, highly recommend checking out bodybuilding.com’s amazing, extensive database of exercises if you ever need an incredibly thorough explanation of how to complete an exercise properly!