Boulder Shoulders Workout

Shoulders can be a real problem area for a lot of people, a lot of it can be due to genetics but it’s almost always related to incorrect training. First of all, you need to remember that there isn’t one proper way to train, look at Branch Warren for example, a lot people criticize his form and training methods but yet he’s still one of the best Bodybuilders in the world, now, on the other side of the spectrum you have guys like Phil Heath, Jose Raymond and Flex Lewis that train with perfect form that along with Branch are also amongst the greatest in the sport. In order to find the secret to your body’s growth you must try anything and everything, if you’ve been having problems developing your shoulders give this Boulder Shoulder Workout.


1-Seated Dumbbell Shoulder Press: 5 Sets, increase weight by 5-10 lbs after each set.

Set 1: 20 reps

Set 2: 15 reps

Set 3: 12 reps

Set 4: 10 Reps

Set 5: 8 Reps

2-Front Dumbbell Raise: 5 Sets, increase weight by 5-10lbs after each set.

Set 1: 12 reps each arm

Set 2: 10 reps each arm

Set 3: 10 reps each arm

Set 4: 8 reps each arm

Set 5: 8 reps each arm

3-Standing Side Laterals: 5 sets, increase weight by 5-10lbs after each set.

Set 1: 20 reps

Set 2: 20 reps

Set 3: 15 reps

Set 4: 10 reps

Set 5:  10 reps

4-Seated Side Laterals: 5 sets, increase weight by 5lbs after each set.

Set 1: 15 reps

Set 2: 15 reps

Set 3: 12 reps

Set 4: 10 Reps

Set 5: 10 Reps

5-Standing Bent-Over Dumbbell Lateral Raise: 7 sets, increase weight by 5-10lbs after each set.

Set 1: 20 reps

Set 2: 20 reps

Set 3: 15 reps

Set 4: 15 reps

Set 5: 10 reps

6-Upright Barbell Row: 5 sets, increase weight by feel, going as heavy as possible.

Set 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

Set 4: 6 reps

Set 5: 6 reps


Warming up: Try stretching before the workout: warm up your shoulders, elbows and rotator cuffs with light weights before starting.

Rest: This workout is designed to be heavy and intense; rest between sets should be kept at 10-20 seconds.