Employ this workout on your next shoulders day to add serious mass to your delts
We've all seen The Rock flexing on his Instagram, and what stands out most from his 4am 'Iron Paradise' workout pictures is the sheer size of his shoulders and traps.
To carve out boulder shoulders that will transform your frame to boast similar mirror movie-star muscle, we've called on PT and Maximuscle athlete Paul Olima to devise the ultimate shoulder-sculpting workout.
"A strong set of shoulders can make all the difference to how your body looks as it'll add noticeable size to your frame," explains Olima.
You want your shoulders to look in proportion, so the workout has you hitting your shoulders from all angles. This'll also lessen your chances of developing poor posture, muscle imbalances and potential injury.
"A good set of shoulders will always be weaker without strong traps to go with them, so that's why it's best to perform your heavy shrugs on shoulder day instead of back day," says Olima. "This workout makes certain you'll leave the gym feeling like The Rock, as it broadens your shoulders and adds size to your traps, so they look like a mountain top in the Alps!"
Before the heavy lifting starts, Olima strongly suggests spending time loosening up your scapula, rotator cuffs, traps and delts, as these are going to come under a lot of pressure in all of the moves. Start by rolling the triceps with a barbell, then foam-rolling the back. For the hard to reach areas such as the scapula and rear delts, use a lacrosse or hockey ball.
Now you're ready. And the road to building bigger and stronger shoulders starts now.
Barbell military press
Sets: 4 / Reps: 8 / Rest: 90 seconds
Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.
Barbell shrug
Sets: 4 / Reps: 10 / Rest: 60 seconds
Hold a barbell with overhand grip, shoulder width apart. Raise your shoulders as high as you can go, then lower them back down and repeat.
Seated dumbbell shoulder press
Sets: 4 / Reps: 12 / Rest: 60 seconds
Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Lateral raise
Sets: 4 / Reps: 12 / Rest: no rest
Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.
Barbell upright row
Sets: 4 / Reps: 12 / Rest: 60 seconds
Hold a barbell in front of your body with your palms facing you and bend your knees slightly. Keep your back straight, head up and torso stationary as you lift the barbell towards your chin. Raise your elbows up and to the sides using your shoulder muscles to lift the weight. Lower under control back to the start position.
Single dumbbell front raise
Sets: 4 / Reps: 10 each arm / Rest: 60 seconds
Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat.
Arnold press
Sets: 3 / Reps: Until failure each set / Rest: 60 seconds
Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.
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