Want boulder shoulders? Add these to the end of your shoulder workout.

Your Latest Shoulder Workout

Shoulder supersets are a highly underutilised, but effective way of overloading your muscles that can lead to a huge boost in muscle growth. Many struggle to pack on shoulder mass, since they do not work them with the volume that they require.

Supersets are simply sets which include 2 exercises performed on after the other. For example, you would perform X reps of exercise 1 and then Y reps of exercise too immediately after.

This workout is specifically designed for your shoulders, using supersets to help you really blow them up, giving you those boulder shoulders you’ve visualised having!

Warm Up

Warming up is an important part of the workout that many often leave or forget to do if time is limited in the gym. It will help prevent injuries and get the blood pumping for an effective and efficient workout.

Cardio

Try 5-10 minutes of LISS (Low Intensity Steady State cardio) to warm up and get your blood pumping in preparation of your lifting session. Walk, jog, run – it’s upto you!

Windmills

A great way to warm up your shoulders! Stand with arms out straight and parallel to the ground. Rotate them in an arc-like motion, starting from small rotations and gradually increase the size. Perform for 30 seconds and use alternate arms.

Shoulder Dislocations

Sounds less than appealing but are actually great for warming up and increasing flexibility. Stand with a long stick, pole, cord, bungee etc. in front of you and position your hands wide at either end. Without bending your elbows, raise the equipment (or over your head and behind your body.)

Tight shoulders? Try using a wider grip; once your flexibility increases you’ll be able to perform with a narrow grip.

Superset 1

Lateral Raises

Standing with your feet shoulder width apart, pick up a pair of dumbbells with one in each hand. Allow a slight bend in your elbows as you let the weights hang by your sides, palms facing one another. Raise your arms out to your sides, until they are parallel to the ground. Slowly lower then to the starting position and repeat.

Upright Rows

Standing with your feet shoulder width apart, pick up a barbell and hold it will a narrow grip. Row the bar vertically up, ‘dragging’ it across your torso until you reach the top of your chest. Stop when you reach just below your chin, where your arms forearms and upper arms should be bent and touching one another, parallel to the ground. Lower the weight to the starting position and repeat.

Recommended Rep Range: 8-12 reps for 3-4 sets

Superset 2

Seated Shoulder Press

Set on a bench with it angled 90 degrees. Hold a pair of dumbbells, one in each hand. Raise the weights to either side of your head, resting on your shoulders. Press upwards, straightening your elbows. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. Slowly lower the weights back down to the starting bottom and repeat the movement.

Front Raises

Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. Ensure your palms are facing towards your body. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. At this point, stop, slowly lower them to the floor and repeat. Ensure you do not swing or use momentum to maximise muscle time under tension.

Recommended Rep Range: 8-12 reps for 3-4 sets

Superset 3

Face Pulls

Set up a cable with a rope attachment so that it is in line with your head. Hold each end of the rope and take a couple of steps back from the machine. In a controlled motion, pull the rope, parallel to the ground, towards your face. You should flare your elbows out in the process, bringing the rope all the way to your face. Pause, and return the rope to its starting position and repeat.

Standing Front Shrugs

Stand with your feet shoulder width apart, holding a barbell out in front
of you with a neutral grip. You can alternatively use a pair of dumbbells which should hand by your sides. Ensuring you do not roll your shoulders, slowly shrug them bringing your arms up and keeping them straight. Try to touch your shoulders with your ears. Slowly lower the weight back down and repeat.

Recommended Rep Range: 8-12 reps for 3-4 sets

Take Home Message

To really build your shoulder muscles, you’ll need to incorporate a lot of volume into your workouts – this workout will really help you to overload your shoulders, encouraging them to grow like they haven’t before.

Try this workout the next time you hit shoulders in the gym, or incorporate some of these supersets into your next workout. Try mixing up the reps/sets too for an even bigger pump!

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