Posted on October 31, 2018 by Kate Halsall

I love shoulder work! Other than training glutes and legs, this is my favourite body part to put through its paces. I’m currently using a split training plan for myself.  It goes: chest & delts, back & abs, bis & tris, legs 1, legs 2 – guess which ones I get excited about?! The key is I can’t just give you a list of shoulder exercises and call it a sculpted shoulders workout. You can’t simply just work shoulders! So here I have put together a great Delts & Arms work out for you.

The Method

This workout is performed as “supersets”. So you perform exercise A1 then A2 and then rest. You repeat these two exercises as many times as suggested and then you move on to B1 and B2 etc. As these are not large muscle groups that we’re targeting, I’ve kept the sets to just 3 and the rep range 10-12 as my goal is hypertrophy. I’ve also tried to keep it kit specific i.e. a superset using the cable machine then a superset using dumbbells, that way you don’t take over the whole gym! The only exception here is if you use an EZ bar for the Bicep Curls!

The Workout

Brace yourself for DOMS!!

A1. Rope Front Raises 3 x 12

A2. Rope Tricep Pushdowns 3 x 12


B1. BB Wide Grip Upright Row 3 x 12

B2. BB Close Grip Bench Press 3 x 12


C1. Standing DB Lateral Raises 3 x 10

C2. DB Skull Crushers 3 x 10


D1. BB Standing Military Press 3 x 10

D2. BB or EZ Bicep Curls 3 x 10


E1. DB Reverse Fly 3 x 10

E2. Standing DB Hammer Curls 3 x 10


Niiiiiiiice!! Obviously use weights which challenge you to make it worth while. I find it hard going but love it because of that! We have other shoulder workouts in our blogs too – just click here for more ideas. In the meantime, give this a go and see if you like it too!