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Upper Body · Hypertrophy · 45 min · Intermediate
Boulder Shoulders
A dedicated delt day — all three heads plus traps for that capped-shoulder look.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Band pull-aparts, shoulder dislocates, and one light set of presses.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated Dumbbell Press | 4 | 6–10 | 2 min |
Lateral Raise The main event — strict, controlled reps. | 4 | 12–15 | 60 sec |
Cable Lateral Raise One arm at a time, constant tension. | 3 | 12–15 | 60 sec |
Rear Delt Fly | 4 | 15–20 | 60 sec |
Front Raise | 2 | 12–15 | 45 sec |
Shrug | 3 | 10–15 | 60 sec |
Finisher
Optional burnout: one drop set of lateral raises — halve the weight twice.
Ready to train?
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