Build 3D shoulders fast
Full Workout Routine
Superset 1 Round 1
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Rope Front Raises - Set 1
Weight: not too heavy (example: 12kg)
Reps: 10 -
Cable Upright row - Set 1
Weight: not too heavy (example: 12kg)
Reps: 10 -
Rest: 1 m
-
Rope Front Raises - Set 2
Weight: slightly heavier (example: 15kg)
Reps: 10 -
Cable Upright row - Set 2
Weight: slightly heavier (example: 15kg)
Reps: 10 -
Rest: 1 m
-
Rope Front Raises - Set 3
Weight: slightly heavier (example: 17kg)
Reps: 10 -
Cable Upright row - Set 3
Weight: slightly heavier (example: 17kg)
Reps: 10 -
Rest: 1m 30s
Overhead Rope Front Raises Round 2
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Overhead Rope Front Raises - Set 1
Weight: not too heavy (example:10kg). *You have to lift the rope above your head, which is nearly impossible with too heavy weights.
Reps: 12 -
Rest: 1 m
-
Overhead Rope Front Raises - Set 2
Weight: slightly heavier (example:12kg). *You have to lift the rope above your head, which is nearly impossible with too heavy weights.
Reps: 12 -
Rest: 1 m
-
Overhead Rope Front Raises - Set 3
Weight: slightly heavier (example:15kg). *You have to lift the rope above your head, which is nearly impossible with too heavy weights.
Reps: 10 -
Rest: 1 m
Special Lateral Raises Round 3
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Special Lateral Raises - Set 1
Weight: light DBs (example: 3kg dumbbells). 1 rep = left arm working (right arm is in the air) + right arm working (left arm is in the air) + both arms working and return to the starting position - both arms in the air. (when you return to the starting position, do not put your arms all the way down, they return to the position in the air).
Reps: 10 full reps -
Rest: 1m 30s
-
Special Lateral Raises - Set 2
Weight: 1kg heavier DBs (example: 4kg dumbbells). 1 rep = left arm working (right arm is in the air) + right arm working (left arm is in the air) + both arms working and return to the starting position - both arms in the air. (when you return to the starting position, do not put your arms all the way down, they return to the position in the air).
Reps: 10 full reps -
Rest: 1m 30s
-
Special Lateral Raises - Set 3
Weight: 1kg heavier DBs, or the same one as in the previous set (example: 5kg DBs or 4 kg DBs). 1 rep = left arm working (right arm is in the air) + right arm working (left arm is in the air) + both arms working and return to the starting position - both arms in the air. (when you return to the starting position, do not put your arms all the way down, they return to the position in the air).
Reps: 10 full reps -
Rest: 1m 30s
Special Seated Raises Round 4
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Special Seated Raises - Set 1
Weight: light DBs (example: 3kg dumbbells).
Reps: 10 full reps -
Rest: 1m 30s
-
Special Seated Raises - Set 2
Weight: 1kg heavier DBs (example: 4kg dumbbells).
Reps: 10 full reps -
Rest: 1m 30s
-
Special Seated Raises - Set 3
Weight: 1kg heavier DBs or the same ones from the previous set (example: 5kg dumbbells, or 4kg dumbbells).
Reps: 8 full reps -
Rest: 1m 30s
Cable Bent-over Rear Delts Fly Round 5
Additional Videos
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DB Bent-over Rear Delts Fly
The same principles that apply to dumbbell variations, apply to the cable variation of the bent-over rear delts fly exercise. Follow all the tips from this video and apply them to the single-arm cable variation.
-
Cable Bent-over Rear Delts Fly - Set 1
Weight: not too heavy (example: 5kg). *with too heavy weight, you will retract the shoulder blades and engage the trapezius more than the rear deltoids. The rear deltoid is a very small muscle, and to isolate only that muscle, the perfect form with more reps is required.
Reps: 15 per arm -
Rest: 1m 30s
-
Cable Bent-over Rear Delts Fly - Set 2
Weight: slightly heavier (example: 7kg). *with too heavy weight, you will retract the shoulder blades and engage the trapezius more than the rear deltoids. The rear deltoid is a very small muscle, and to isolate only that muscle, the perfect form with more reps is required.
Reps: 15 per arm -
Rest: 1m 30s
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Cable Bent-over Rear Delts Fly - Set 3
Weight: same weight as in the previous 2nd set (example: 7kg). *If the cable machine goes smoothly, increase the weight to only 2,3 kilograms.
Reps: 12 per arm
Featured Workouts
Explore Workouts
Try this full 3D shoulders workout to build boulder shoulders fast.
This workout will help you achieve hypertrophy (fast shoulder growth). Why? It is because it consists of 3 supersets, 2 of which will burn your shoulders to the max.
THE ROUTINE
1) Cable raises superset with
2) cable upright row
3) Overhead rope front raises
4) Lateral raises superset
5) Raises superset
You should finish the workout in 1 hour and 10 minutes.
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