By Leigh Ann Thomas, Certified Personal Trainer 

Developing a well-rounded physique is something that everyone wants, but not many achieve. Often times, we tend to gravitate towards the cardio machines or total body workouts for fear of not knowing how to break down our muscle groups and train them individually.  Individualized muscle training allows you to focus on body parts that you wish to grow and strengthen. So today, I would like to provide you with a workout that concentrates on your shoulders, my personal favorite body part to work out! 

Your deltoids are the key to any well-rounded physique and can give you the look of an hour glass figure. To make your shoulders appear wider, your waist smaller and your hips narrower. Strong shoulders mean balance, symmetry, and proportion. 

To build great shoulders, you can’t just show up and go through the motions. Training is all about strength, intensity, growth and that never ending desire to reach higher every time.  Good genetics and natural talent are swell, but they don’t mean anything if you’re not willing to put in the work.  In other words, to build great shoulders, you have to lift heavy, sweat and push yourself. 

Below, is one of my favorite shoulder work outs. Check it out! 

Warm up: 5 minutes cardio of your choice. Then perform one minute big arm circles in each direction.  Warm up is essential to prevent injury, never skip the warm up. 

This workout will be performed in sets. Complete each one before moving on to the next one. Choose a weight that is heavy enough to perform all reps for 3 rounds. Do not choose a weight that is too easy or isn’t challenging.

  1. Seated dumbbell shoulder press – 3 sets of 12 -  sit on bench, back pressed against back pad. Hold dumbbells at shoulder height with elbows out wide, palms facing forward.
  2. Lateral shoulder raises – 3 sets of 12 – standing with dumbbells at your sides, slight bend in the elbow, raise dumbbells out wide until level with your shoulders, then return to start. Abs tight.
  3. Front shoulder raises – 3 sets of 12 – standing with dumbbells in front of you, raise the dumbbells until level with your shoulders, palms facing downward, then return to start.
  4. Back Fly – dumbbells in hand, palms facing inward, lean forward slightly with elbows slightly bent. Raise arms up and back like you’re a bird (about to fly). Raise arms as high as they’ll go and then return to start. Keep back straight, head down and hips back. 

Finisher set for an extra burn: repeat 4x through with no rest:

  1. Burpee with push up x 10
  2. Jump rope – 1 minute – fast
  3. Mountain climbers – 30 seconds
  4. Jump rope – 1 minute 

This workout is designed to develop each head of your deltoid muscle (anterior deltoid, medial deltoid and posterior deltoid) so you can enjoy sleek, rounded, injury-free shoulders.  If you have any questions, please feel free to reach out to us or contact a Personal Trainer who can design a plan that is right for you.