If you are really looking to add mass to your shoulders then we have the workout for you. We have come up with this Insane Shoulder Workout that can help you kick-start your delt growth.
DUMBBELL SHOULDER PRESS [7 X 12,12,12,12,12,6,6]
Unfortunately, I do not want you to bank on the luxury of a spotter during this workout. Ideally, try and perform all exercises by yourself.
For the dumbbell shoulder press you should complete a total of 5 sets, starting with 12 reps and then subsequently decreasing the reps as you increase the weight.
After the fifth set, increase the weight and then complete 6 reps. Reduce the weight by 20% and then complete another set of 6 reps.
STANDING BARBELL PRESS [5 X 10]
There are different strategies to this exercise; in front of the head or behind the neck. However, to avoid injuries, it is best to ensure you do not lower your elbows beyond 90 degrees.
Also ensure you keep your neck firm and neutral as you proceed. Make sure to do 5 sets of 10 reps, that should do it.
LATERAL RAISE WITH UPRIGHT ROW [4 X 10]
I have heard several complaints about how tough it is to isolate the shoulders during lat raises. However, you can engage your shoulders more by stretching your arms out wide and slightly rotating your arms inwards during the lift.
Avoid the common mistakes made by most people by keeping your chest up and ensure you don’t cheat the program by using your traps to lift the weight.
When you complete 4 supersets of 10 reps each, you are good to move onto the next exercise.
CABLE SIDE RAISE [4 X 15]
You should try to hit all the necessary angles when doing the cable side raise. Perform 2 sets with the cable in front of and behind your body.
Many people also cheat themselves by leaning close to the cable machine. Avoid doing this so you can have enough tension on your shoulders for the full range of motion.
Complete 4 sets of 15 reps each.
INCLINE REVERSE FLY WITH FACE PULL [3 X 12]
The goal of this superset is to focus on lifting the weights at a wide angle. In order to do this, you will need to leave your ego at the door and focus on picking a lighter weight than usual.
Make sure you get full contraction with your elbows up and actively engage your rear delts. Complete at least 12 reps and then rest between each superset.
SMITH MACHINE SHRUG [6 X 10-12]
In order to effectively hit all angles of the traps, complete 3 sets with the bar in front and 3 sets with the bar behind you. Like the previous exercise, do not focus too much on the weight, rather, make sure you challenge yourself by going slowly and contracting with your arms in the air.
Try to complete 12 reps each but if this proves impossible, try to aim for 10.
SEATED SIDE RAISE, FRONT RAISE AND BENT-OVER FLY [3 X 12]
For these three different exercises, you will use the same weight! Yes! The goal is to burn you out.
With this in mind, pick a suitable weight. As usual, do not cheat yourself by slouching or swinging.
Try to pause for a few seconds in between and go as slow as you can. Complete 3 set of 12 reps for each set and then call it a day! You have prevailed!!