Today we are going to cover one of the most delicate and injury prone muscle groups, the shoulders. Below we are going to show you a shoulder circuit workout that will give you the “boulder shoulder” look.
You’ll be targeting the front, rear and side delts in four steps. You need to complete this exercise in 30 minutes after carrying out the 3-4 overall circuit rounds. (not including warm-up).
Shoulder Circles with 5-lb. Weights
The shoulders are a really fragile area and extremely prone to injury, therefore jumping into a hardcore circuit straight away isn’t the wisest option. Begin by getting a five-pound dumbbell in each hand. Raise both dumbbells to your side and carry out brief shoulder circles in a forward motion. The circumference of your circles need to be approximately six inches. Complete 10 full rotations, rest for 30 seconds and carry out the same exercise in reverse. Carry out a total amount of 2 sets (one in each direction).
Thirty Minutes Boulder Shoulder Circuit
All workouts must be performed in a constant, non-stop circuit. This will be painful the first couple times you do it.
Dumbbell Shoulder Press To begin the circuit, carry out dumbbell shoulder presses to engage the whole shoulder complex with slightly more focus on the front deltoids. Select a weight where you will fail in between 12-15 reps.
Barbell Upright Row
With a somewhat larger than shoulder-width overhand grip, perform barbell upright rows to once again stimulate the front deltoid. Opting for the larger grip will certainly put more focus on the side deltoids rather than engaging the trap muscles in the neck. Select a weight where you will certainly fail in between 12-15 repetitions.
Dumbbell Rear Delt Fly
The dumbbell rear delt fly will focus on the back and side deltoids. Standing directly, with legs shoulder-width apart. Lean forward at the waist. Keep your back straight, allow the dumbbells to hang under your chest. Angle wrists so that your pinky fingers are slightly higher than your thumbs. Gradually raise arms straight up to the sides. Select a weight where you fail at 15 reps.
Front Plate Raises
Front plate raises are an excellent explosive activity to finish off your front deltoids. With your hands in front of you, hold a barbell plate and lift forward. Raise the plate to slightly above eye level (if you can see through the hole in the middle you have lifted the weight high enough). Select a weight where you fail at 15 reps.
Be sure to rest for 90 seconds and carry out three to four consecutive sets of the circuit.