Superset #2: rear delts. b1: reverse cable flyes 4 x 10 12. b2: rear delt facepulls 4 x 10 12. superset #3: front delts. c1: single arm cable lateral raises 4 x 12 10. c2: cable upright rows 4 x 10 12. superset #4: shoulder press. d1: dumbbell overhead shoulder press 4 x 10 12. d2: seated shoulder hammer press 4 x 10 12. Start with your elbows bent and the dumbbells in line with your ears. push up overhead, hold for a second and return to starting position. pro tip: push up to 80 or 90% extension of the arms to maintain the load of the dumbbells on your shoulders. drive your feet into the ground for extra push power.
You can stick with one workout for a few weeks and then try another, or you can alternate these workouts each shoulder day. option a. weeks 1 3: shoulder workout 1. weeks 4 6: shoulder workout 2. weeks 7 9: shoulder workout 3. option b. week 1: shoulder workout 1. week 2: shoulder workout 2. week 3: shoulder workout 3. Free weight shoulder superset workout. for this shoulder superset workout, you only need a few basic free weights like dumbbells, barbells, and plates. the first superset is a dumbbell lateral raise followed immediately by a dumbbell or barbell military press. each exercise can be done either seated or standing, depending on your equipment and. Posterior delts – 3 4 supersets front delts – 3 supersets if your back delts aren't popping and you think a backward glance may assist, start with that superset and rate the others accordingly. your ultimate goal is to have a strong and full set of shoulders, and these supersets can help you achieve that goal. Keeping you chest on the bench and a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. superset 2. the final superset of this workout focuses first on your side delts, and then on your rear delts to help you build size, strength and stability across your entire shoulder region.
Posterior delts – 3 4 supersets front delts – 3 supersets if your back delts aren't popping and you think a backward glance may assist, start with that superset and rate the others accordingly. your ultimate goal is to have a strong and full set of shoulders, and these supersets can help you achieve that goal. Keeping you chest on the bench and a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. superset 2. the final superset of this workout focuses first on your side delts, and then on your rear delts to help you build size, strength and stability across your entire shoulder region. Stop just short of this so tension stays on the muscle at the bottom. perform 3 4 supersets of 8 10 reps here. 3. close grip upright row and standing kettlebell lateral raise. the lateral head of the shoulders are the primary muscle in play when you lift your arms straight up to your sides. The 3 exercises in the delts workout are 1) behind the body cable lateral raises, 2) 45 degree reverse cable flies, and 3) seated dumbbell shoulder presses. behind the body cable lateral raises help challenge the side delts more at the beginning when they’re stretched. set the cable 2 3 notches from the bottom.
Stop just short of this so tension stays on the muscle at the bottom. perform 3 4 supersets of 8 10 reps here. 3. close grip upright row and standing kettlebell lateral raise. the lateral head of the shoulders are the primary muscle in play when you lift your arms straight up to your sides. The 3 exercises in the delts workout are 1) behind the body cable lateral raises, 2) 45 degree reverse cable flies, and 3) seated dumbbell shoulder presses. behind the body cable lateral raises help challenge the side delts more at the beginning when they’re stretched. set the cable 2 3 notches from the bottom.
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