The Devil is in the Deltoids

Oct 03, 2016

Being a strong woman goes far beyond physical attributes. However, among factors such as confidence, drive, and independence, a woman can also show her strength through building a beautifully strong physique. Deltoids are my all-time favorite muscle group to train, and, for competitors such as myself, they are a key factor in creating the v-taper on stage. Listed below is my favorite shoulder workout, along with some tips on doing each exercise correctly.

DB SHOULDER PRESS: 4 sets x 12-15 reps (mostly anterior)

Lift DBs to ears, palms facing forward
Push DBs straight up, not fully locking out

REAR DELT FLY: 4 sets x 10-15 reps (rear delt)

Seated position with DBs behind calves
Lift outward with pinkies facing out, squeeze at top

CABLE UPRIGHT ROW: 4 sets x 12-15 reps (medial)

Keep hands near shoulder width apart
Use elbows to drive bar upward

DB LATERAL RAISE: 4 sets x 12-15 reps (lateral) Super-set with single arm DB lateral raise

Keep elbows slightly bent
Hands turn outward at top (pouring motion)

SINGLE ARM DB LATERAL RAISE: 4 sets x 12-15 reps (lateral)

Same as above, but holding onto something with non-working arm to stabilize and prevent swinging

DB FRONT RAISE: 3 sets x 12-15 reps (anterior)

Keep core tight to prevent swinging
Alternate lifting DBs with palms facing inward

Shoulder day is essential when it comes to building a well-balanced physique, and hitting each part of deltoids will create that 3D, chiseled effect.

During the workout, make sure that rest times are short (around 30 seconds) and that you are using weight that is difficult without being too heavy to perform the exercises with correct form. To make the workout even more difficult, add drop sets to really exhaust your deltoids!

LAUREN'S SHOULDER DAY SUPPLEMENTATION

Pre-workout: EVP Plus Peach Mango

Intra-Workout: AminoJect Cherry Limeade

Post-Workout: Cell K.E.M. Raspberry Lemonade, followed by IsoJect Vanilla Bean

Lauren Findley