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A Strategy for Dynamite Deltoids

To build shoulders into hard, round boulders, the rear, front and outer deltoids must be addressed. Shock training accomplishes this via dual workouts, one with dumbbells and one using a barbell. Perform the dumbbells workout first, completing two or three sets of each exercise with each arm.

Two days later, do three sets of the barbell exercises. A couple of days later return to the dumbbells set. The completely different stress points of the weight routines will fortify the deltoid muscle fibers. These dual workouts are enough to give you optimum shoulder size and strength.

Front Deltoids - Dumbbells

Palms-In Presses

Stand grasping dumbbells palms in over the shoulders. Proceed to press them up to arms length overhead. Pause, then lower to starting position.

Rear Deltoids - Dumbbells

Seated Lateral Raises

Sit grasping dumbbells palms in at sides. Proceed to raise the weights out to the sides until arms are parallel to the ground. Pause, then lower to starting position.

Outer Deltoids - Dumbbells

Lying Lateral Raises

Lie on your left side, leg over leg, grasping a dumbbell palm down in the right hand. Proceed to raise the arm up until almost perpendicular to the ground. Pause, then lower to starting position. Perform a set with each arm.

Rear Deltoids - Barbell

Bent Over Straight Arm Raises

Bend over and grasp a barbell inches off the ground. Keeping the back straight and legs slightly bent, proceed to raise the bar up and out until arms are parallel to the ground. Pause, then lower to starting position.

Front Deltoids - Barbell

Front Raises

Stand grasping a barbell palms down against thighs. Keeping the arms straight, proceed to raise the bar up and out until overhead. Pause, then lower to starting position.

Outer Deltoids - Barbell

Standing Military Presses

Stand grasping a barbell at the top of the chest. Proceed to press it overhead. Pause, then lower to starting position.