Full Workout Routine
Superset 1 Round 1
Additional Videos
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All about this superset
Here is all you need to know on both exercises.
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Cable Lateral Raises - Set 1
Weight: not too heavy (example 5kg). With too heavy weight you will swing and cheat and engage the trapezius the most.
Reps: 12 per arm -
DB Front Raises - Set 1
Weight: not too heavy DBs (example:10kg DBs). It is much harder to control heavy DBs because of the twist at the top.
Reps: 15 -
Rest: 1m 30s
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Cable Lateral Raises - Set 2
Weight: slightly heavier (example 7kg). With too heavy weight you will swing and cheat and engage the trapezius the most.
Reps: 12 per arm -
DB Front Raises - Set 2
Weight: slightly heavier DBs (example:12kg DBs). It is much harder to control heavy DBs because of the twist at the top.
Reps: 12 -
Rest: 1m 30s
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Cable Lateral Raises - Set 3
Weight: slightly heavier (example 10kg). With too heavy weight you will swing and cheat and engage the trapezius the most.
Reps: 10 per arm -
DB Front Raises - Set 3
Weight: same DBs as in the previous 2nd set (example:12kg DBs). It is much harder to control heavy DBs because of the twist at the top.
Reps: 10 -
Rest: 2 m
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Cable Lateral Raises - Set 4
Weight: same as in the previous 3rd set (example 10kg).
Reps: 10 per arm -
DB Front Raises - Set 4
Weight: same DBs as in the previous 3rdset (example:12kg DBs).
Reps: 10 -
Rest: 2 m
Superset 2 Round 2
Additional Videos
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All about the Superset 2
Here you will find both exercises explained in detail. -
How to: DB Lateral Raises
My GymZilla colleague explained how to hit side deltoids with the proper form.
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Seated Cable Front Raises - Set 1
Weight: not too heavy (example: 10kg). You have to lift the bar above the top of the head, which is quite hard with too heavy weights.
Reps: 15 -
DB Lateral Raises - Set 1
Weight: start with not too heavy DBs (example: 7kg DBs). *watch an additional video about lateral raises above.
Reps: 15 -
Rest: 1m 30s
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Seated Cable Front Raises - Set 2
Weight: slightly heavier (example: 12kg). You have to lift the bar above the top of the head, which is quite hard with too heavy weights.
Reps: 15 -
DB Lateral Raises - Set 2
Weight: slightly heavier DBs (example: 9kg DBs).
Reps: 15 -
Rest: 1m 30s
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Seated Cable Front Raises - Set 3
Weight: slightly heavier (example: 15kg). You have to lift the bar above the top of the head, which is quite hard with too heavy weights.
Reps: 12 -
DB Lateral Raises - Set 3
Weight: slightly heavier DBs (example: 10kg DBs).
Reps: 15 -
Rest: 1m 30s
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Seated Cable Front Raises - Set 4
Weight: same weight as in the 3rd set (example: 15kg).
Reps: 12 -
DB Lateral Raises - Set 4
Weight: same DBs as in the previous 3rd set (example: 10kg DBs).
Reps: 15 -
Rest: 1m 30s
Lat Pulldown Face Pull Round 3
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Lat Pull Down Face Pull - Set 1
Weight: not too heavy (example: 15kg). With too heavy weights, you will retract your shoulder blades too much and you will activate the trapezius more than the rear deltoids.
Reps: 15 -
Rest: 1 m
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Lat Pull Down Face Pull - Set 2
Weight: slightly heavier (example: 20kg). With too heavy weights, you will retract your shoulder blades too much and you will activate the trapezius more than the rear deltoids.
Reps: 15 -
Rest: 1m 30s
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Lat Pull Down Face Pull - Set 3
Weight: same as in the 2nd set (example: 20kg).
Reps: 12 -
Rest: 1m 30s
Superset 3 Round 4
Additional Videos
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DB Rear delts fly
This is a bent-over variation of the rear delts fly, but the same principles apply to the seated version from the workout. If you find the bent-over variation easier, you can do that exercise instead of the seated one. My GmyZilla colleague explained it well.
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Seated Rear Delts Fly - Set 1
Weight: use lighter DBs (example: 5kg DBs). *Watch an additional video above
Reps: 15 -
Machine Shoulder Press - Set 1
Weight: not too heavy (example: 10kg plates on each side). *The goal is only to do 12 reps. As this is the last exercise, avoid heavy weights as you will not be able to do 12 reps.
Reps: 12 -
Rest: 1m 30s
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Seated Rear Delts Fly - Set 2
Weight: slightly heavier DBs (example: 7kg DBs).
Reps: 15 -
Machine Shoulder Press - Set 2
Weight: slightly heavier (example: 15kg plates on each side). *The goal is only to do 10 reps. As this is the last exercise, avoid heavy weights as you will not be able to do 10 reps.
Reps: 10 -
Rest: 1m 30s
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Seated Rear Delts Fly - Set 3
Weight: same DBs as in the 2nd set (example: 7kg DBs).
Reps: 12 -
Machine Shoulder Press - Set 3
Weight: same as in the previous 2nd set (example: 15kg plates on each side).
Reps: 10
Featured Workouts
Explore Workouts
Try this shoulder workout with an international bodybuilding champion.
This workout consists of 7 exercises, with 2 supersets at the beginning of the workout.
The Routine
- Superset 1: for this superset, you can find an additional video with more info on the superset and the form of the exercises.
- Superset 2: Here, we provided 2 videos. The first one is on this superset, while in the other one, you will find the proper form for lateral raises ( 3 tips + mistakes to avoid).
- Exercise 5: This exercise targets the rear deltoids and trapezius as well.
- Exercise 6: rear delts fly - try to retract shoulder blades as little as possible. That way you will engage the rear deltoids more than the trapezius.
- Exercise 7: if you cannot do 4 sets, do at least 2 sets. Don't focus on the weights, focus on the reps, because the front deltoids are fatigued at this moment, as this is the last exercise.
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