fitland Best Shoulder Workout For Building Boulder Shoulders (HIGH VOLUME!)

The best way to grow your shoulders is to shock them with a combination of progressive overload and intensity factors, so make sure to try this shoulder workout for mass and take some notes on the sets, reps, and intensity techniques necessary for hypertrophy.

Here are some notes on the exact shoulder workout mentioned in this video to grow your lagging delts. If your goal is "boulder shoulders" and to develop round 3d deltoids this workout will focus on the anterior deltoids, lateral deltoids and rear deltoids.

EXERCISE 1: PRE ACTIVATION

Go for 30-45 seconds time under tension on both parts of the supersets

Focus on mind-muscle connection and getting an epic pump before you start the workout

This will carry over to the compound lifts and create more healthy micro-tears

Perform 2 total sets with 30-45 SECONDS time under tension
45 second rest between sets

TARGETS: Lateral deltoid

EXERCISE 2: DB ALT OVERHEAD PRESS

Go heavy and stick in the 8-10 rep range on both arms

Rest times should be between 90-120 seconds

Slow eccentrics and explosive concentrics

Total sets: 3
Reps: 8-10

Targets: the anterior + lateral delts

EXERCISE 3: DB SHOULDER RAISE - PARTIALS

This is a unique movement where you blast your lateral delts

This is a huge focus on overload and activation

The partial range of motion allows the focus to be on lateral delts

Initiate the movement with your delts and NOT your traps

Go for 8-10 rep range and 3 total sets. 90 sec rest time!

EXERCISE 4: INCLINE BENCH SHOULDER RAISE

Time to blast your lateral delts with time under tension

Set up a high incline bench and focus using your delts and not momentum

Go light and go 30 seconds “time under tension” instead of counting reps

Never rest your delts at the top or bottom of the movement

Go for 3 total sets
30 seconds time under tension
60 second rest time

TARGETS: ANTERIOR + LATERAL DELTOID

EXERCISE 5 - REAR DELT SUPERSET

Time to blast your rear delts with time under tension.

Go for 30 seconds time under tension each phase.

Focus on your rear delts and channel a mind-muscle connection

Don’t ego lift and use another muscle group here, focus on REAR DELTS!

2 Total sets with 30 SECONDS TIME UNDER TENSION

TARGETS: REAR DELTOID

EXERCISE 6 - DB SHOULDER DROPSET WITH ISOMETRICS

Phase 1 is a triple dropset. Go for 8-10 reps and drop weight
25% each “drop”

Focus on squeezing the Sh*t out of the muscle

After you are done do some isometric poses on your deltoids

A good time to “hold” is 20 seconds on the isometrics

8-10 TOTAL REPS FOR 3 TOTAL “DROP SETS”
DROPPING THE WEIGHT 20-30% EACH TIME

TARGETS: ANTERIOR + LATERAL DELTOID

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fitland Best Shoulder Workout For Building Boulder Shoulders (HIGH VOLUME!)
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