3D Delts

Boulder Shoulders – 3D Delts Routine

Boulder Shoulders – 3D Delts Routine

Exercise 1: Hammer Strength Shoulder Press (Targets Anterior Delts)

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 2: Lateral Raise Machine (Targets Lateral Delts)

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 3: Dumbbell Lateral Raises (Targets Lateral Delts)

  • Do 15-20 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 4: Reverse Grip Cable Flyes (Targets Posterior Delts)

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 5: Shrugs (Targets Traps)

  • Do 20-30 reps with perfect form
  • Do 4 sets and go to failure on the last set

How To Get The Most From This Workout

Make sure to do this workout once per week on its own day.

Use lifting straps on the dumbbell lateral raises to avoid wrist discomfort (if needed).

To avoid injury make sure to warm up your shoulders/rotator cuffs before beginning the first exercise.

2 thoughts on “Boulder Shoulders – 3D Delts Routine”

  1. Hey Derek do you intentionally avoid lifts like the Military press and Weighted dips to avoid injuries? I have found them to be extremely effective for building mass in the shoulders but they also make me feel very prone to injury.

    After my last setback, I am really having to re-evaluate my training style for more of a longevity approach. Being 23 I am finding my body isn’t invincible like it was 5 years ago and the tweaks and tears are catching up to me.

    Also it seems as though you recommend higher reps for shoulders or are you a higher rep guy in general?

    1. Military press I still do sometimes. I actually am doing standing barbell press in one of my videos. Weighted dips I avoid like the plague though. That bottom portion of the rep I always find tweaks my chest in one way or another and I feel like it’s just a matter of time before I tear something if I do dips. I have stopped doing them completely.

      Higher reps drive more blood into the delts and I find higher reps keep me injury free. Getting a crazy pump for shoulders I found crucial in my development of them.

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