Super shoulders

If you want super shoulders you have to put in the effort, try this program once a week, with additional programs focussing on other muscle groups.

  • Expected results: Increased muscle mass around the shoulders and neck
  • How often should i do it?: Once or twice a week, ideally with other programs on alternate days
  • How long before i change program?: Until it feels too easy or after 4 weeks, whichever comes first

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Exercise (7)

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Seated military press with barbell - 3 sets of 8-12 reps

Primary target:

Back (Trapezius)

Equipment required:

More info

Seated shoulder press with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Front raise with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Lateral raise with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Upright row with barbell - 3 sets of 8-12 reps

Primary target:

Back (Trapezius)

Equipment required:

More info

Round the world with dumbells - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Squat into shoulder press - 3 sets of 8-12 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

Cool Down (6)

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Shoulder stretch - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

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Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

More info

Neck stretch - 30 seconds each side

Primary target:

Back (Trapezius)

Equipment required:

More info

Neck rotation stretch - 30 seconds each side

Primary target:

Back (Trapezius)

Equipment required:

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