Boulder Shoulders – 3D Delts Routine

Exercise 1: Hammer Strength Shoulder Press (Targets Anterior Delts)

• Do 12-15 reps with perfect form
• Do 4 sets and go to failure on the last set

Exercise 2: Lateral Raise Machine (Targets Lateral Delts)

• Do 12-15 reps with perfect form
• Do 4 sets and go to failure on the last set

Exercise 3: Dumbbell Lateral Raises (Targets Lateral Delts)

• Do 15-20 reps with perfect form
• Do 4 sets and go to failure on the last set

Exercise 4: Reverse Grip Cable Flyes (Targets Posterior Delts)

• Do 12-15 reps with perfect form
• Do 4 sets and go to failure on the last set

Exercise 5: Shrugs (Targets Traps)

• Do 20-30 reps with perfect form
• Do 4 sets and go to failure on the last set

How To Get The Most From This Workout

Do this workout once per week on its own day.

To avoid injury, warm up your shoulders/rotator cuffs before the first exercise.

After your workout have a protein shake to start the muscle recovery process.

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