When you're training to carve killer shoulders, it's important to attack them from all angles. Today's workout is a combination of moves that hit all heads of your deltoids—the front, middle, and back. By using trisets and sticking to a 1:3 tempo, you're sure to feel the burn and build some desirable size!
I structured today's workout in the hypertrophy rep range to make sure you're getting in enough reps and using enough weight to really make those shoulders grow. In addition to lifting, I'll also guide you through some bodyweight movements so that you're keeping your heart rate elevated throughout the entire workout.
Today's workout has nine exercises, and they're all grouped as trisets. Each triset is composed of three exercises that you'll perform back-to-back. That means you'll ideally complete all three exercises with no rest in between. Of course, if you have to take a swig of water or catch your breath between movements, that's OK.
Upright Row
After you push through all three exercises, you'll rest for 30-45 seconds before repeating that triset three more times (you can modify to two additional rounds if needed). For this workout, you're going to be using a 1:3 tempo. You'll spend one second on the concentric—or positive—portion of the lift, and slow things down to a three-second count for the eccentric—or negative—portion. This method recruits different types of muscle fibers to ensure you're getting the best possible workout.
If you feel your shoulders are lagging, incorporate this workout into your routine twice a week. Otherwise, add it in once a week in place of your current workout for noticeable gains!
