Shoulders Like Boulders: A Serious Shoulder Workout

Shoulders Like Boulders

My New Shoulder Workout From Hell

If you are reading this, then you are just like me always striving for a better workout and for new ways to hit the muscles to force growth. If you are, then you probably like to experiment (a lot) to find new exercises or angles to hit your muscles from. From all of this tinkering, sometimes I come upon a golden workout and that is just what we have here. My latest shoulder workout is a no frills workout that blasts the delts from all angles and shocks them into growth. If you want shoulders like boulders, look no further.

I have made a pact with myself to seriously increase strength over the next few months. For the most part, I have focused on targeting the muscles for growth, but I have been wanting to make serious gains in strength and this new shoulder routine has given me size and strength.

For background, I work my shoulders once per week. I am on a five-day split with 2 rest days, but I take them as I can instead of scheduling them. The fall and winter months are rather busy for me and sometimes I just cannot get an hour to lift. That is fine. That becomes a rest day and I move on from there. If you want shoulders like boulders, you have to put the work in.

Five-day Split Routine

Chest, Calves – Day 1
Back (Heavy Day) – Day 2
Shoulders, Traps, Triceps – Day 3
Quads, Hamstrings – Day 4
Back (Light Day), Biceps, Forearms – Day 5

Shoulders fall directly in the middle of the week. They get some work on chest day and then are fully worked on Day 3 along with the traps and triceps. As you can see, this is a pretty intense day and a long day at the office for me.

My new theory for training some body parts has been to start it off heavy and then focus on some isolation exercises to close things out. You will see some massive strength gains this way and you will surprise yourself.

Exercise# Reps# SetsRest (Sec.)
Seated Barbell Press5460
Seated Arnold Press5360
Incline Lateral Raise8-12345


Exercise# Reps# SetsRest (Sec.)
Seated Lateral Raise8-12345
Seated Arnold Press8-12345
Exercise# Reps# SetsRest (Sec.)

Some people will look at this and think that it is too much. Others will say that it is too little. For me, this is just right and I have the gains to show for it.

Please note that the number of sets above are the number of working sets and not the number of total sets. I like to have 1-2 warmup sets before getting into the working sets.

We will start off the shoulders like boulders lifting session with going heavy and I do that with the seated barbell press right off the bat. I prefer the seated version and it makes it easier to maintain perfect form. Even though I am lifting heavy, I will never sacrifice form. I find a weight where I can get the weight up 5 times until I reach failure, which in this case means when I begin to lose form.

After bashing the front delts, we are not done yet. We are now going into Arnold presses at a weight where we max out at 5 reps. This may appear to be a lot of front delt work, but I make up for it later.

Massive Blood Flow in the Shoulders

Now that the blood is rushing fully, we head to the incline bench and do incline lateral raises. At the top of the movement, I twist the wrist a little to hit the front delts a little more. This isolation exercise is a nice compliment to the heavy exercises that started the workout.

Next, we go into a superset as a time saver more than anything else since we still have to hit the traps and triceps. We hit seated lateral raises and go straight into lying rear delt raises. To close out the shoulders, we do some face pulls to ensure that we are not neglecting the rear delts. Just because you do not look at them directly, that does not mean that they do not exist.

One thing to note is that I like to work quickly. My breaks are short and sweet. I use a timer between sets. I have just enough time to drink water and adjust the weights or get the ready for the next exercise. With any leftover time, I do quick flexing and stretching. I also sneak in rotator cuff work early in the workout since I have a history of rotator cuff problems.

Shoulders Like Boulders

Overall, this shoulder routine gives you the gains in both size and strength, which is what my current goals are right now. If you want a shoulders like boulders workout, look no further.

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