How To Build BIGGER Delts

When your goal is to pack and muscular mass and fill out your t-shirt with big muscular shoulders, then you need to train all 3 heads of the deltoids…

Front Delts, Side Delts, Rear Delts, and Traps. You can’t leave anything out if you want to build round cannon ball deltoids!

So If You’re Looking To Build Big Muscular Delts,
Try This Shoulder Workout…


Click PLAY To See The Full Workout:

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here

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In this shoulder workout you’re going to get a complete program that will pump up your deltoids for rapid results.

Here’s the full shoulder workout…

Military Press (i.e. Standing Shoulder Press) – 5 sets of 5 reps

Dumbbell Side Lateral Raise – 5 sets of 10-12 reps
(i.e. pyramiding up up and down in weight)

Rear Delt Cable Cross Over Fly – 3 sets of 10-12 reps
(i.e. reverse cable flys)

Barbell Front Raise – 3 sets of 10-12 reps

Face Pull – 3 sets of 10-12 reps

Starting With A Compound Mass Builder!
The Military Press is a great move for building mass and strength in the shoulders. Performing the standing press will work more stabilizer muscles and provide a higher level of neuro-muscular activation compared to the seated shoulder press or machine shoulder press.

Adding Width To The Shoulders!
After the military press we’re going to isolate the medial head of the deltoids (i.e. the side delts) with the dumbbell side lateral raise. For this one start off light and pyramid up in weight with each set, then pyramid your way back down in weight for a mind blowing muscle pump.

Don’t Forget The Rear Delts!
The next exercise is the rear delt cable cross over fly, also known as the reverse cable fly. This exercises will work the rear delts through a full range of motion. Use strict form and really squeeze your rear delts hard for a second at the top of each rep.

Finish Off Those Front Delts!
The front delts don’t need a lot of direct work because when you train chest and triceps your front delts come into play as secondary muscles. So simply adding in a few sets of front raises with your shoulder workout will be plenty to isolate the front head of the shoulders.

Finish Off By Working The Traps & Upper Back!
The final exercise in our mass building shoulder workout is the face pull. This move is a compound exercise that targets the rear delts, traps, and upper back. It will allow you to handle a fair bit of weight and get a really good pump throughout the upper back.

There you go, a complete delt pumping mass building shoulder workout program that will help you fill out that t-shirt with big round cannon ball deltoids.

Give it a go for yourself and then leave me a comment below letting me know how it works for you!

About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

1 Comment

  • Harry

    Reply Reply

    Hi Lee, I don’t have a cable cross machine and was wondering if there were any alternatives for the face pull shown in the video?
    Thanks

      (Quote)  (Reply)

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