A ripped mid-section may look good on the beach, and a big set of arms certainly go a long way in a vest or t-shirt, but when it comes to building a physique that stands out, whatever you’re wearing, there’s nothing more impressive than a meaty set of shoulders.
If you want to upgrade your deltoids to boulder shoulder status, then this four-week workout programme is your ticket to Death Star delts.
How it Works
Training three days per week, you’ll begin each session with laser focussed attention to building the strength, thickness and size of your shoulders, before moving on to other muscle groups for balance and maintenance.
Each day emphasises a different area of your shoulder complex, or a different quality, moving from heavyweight lifts to high rep burners, to ensure complete deltoid development.
Repeat sessions A, B and C each week, making notes and following the ‘progression’ tips to ensure you’re making headway. Try to rest for 24-48 hours between each session, or perform a low intensity cardio or mobility workout on your rest days.
To fuel your quest for shoulder gains, ensure you’re taking on adequate calories and consuming enough protein, aiming for around 2g of the good stuff per kilogram of bodyweight.
YourFour-Week Bigger Shoulder Workout Plan
SESSION A
A. Barbell Complex x Max rounds
Begin with an empty barbell and complete the following three movements, without dropping your barbell. Rest for 120 seconds, adding 5kg to your barbell (2.5kg each side) in your rest period, before repeating. Continue in this fashion, adding 5kg each round. When you can no longer perform 3 strict presses, continue on with just the two remaining movements until you can no longer perform push presses, at which point you will continue resting and adding weight, until you can no