30 Minutes to 3-D Shoulders

Build big, round shoulders with this high intensity, 30 minute circuit workout.

Sometimes there's no better way to start the work week than with a circuit. This week, we're highlighting a shoulder circuit that will help you achieve that 3-dimension look. You'll target the front, rear and side delts in 4 moves. You should complete this workout in 30 minutes after performing the 3-4 total circuit rounds. (not including warm-up)

Warm-up

Shoulder Circles with 5-lb. Weights

The shoulders are a very delicate area and easily prone to injury, jumping into a hardcore circuit out of the gate isn’t the wisest choice. Start by grabbing a five-pound dumbbell in each hand. Raise both dumbbells to your side and perform short shoulder circles in a forward motion. The circumference of your circles should be approximately six inches. Complete 10 full rotations, rest for 30 seconds and perform the same exercise in reverse. Perform a total of two sets (one in each direction).

3-D Shoulder Circuit

All exercises should be performed in a continuous, non-stop circuit.

Dumbbell Shoulder Press To begin the circuit, perform dumbbell shoulder presses to engage the entire shoulder complex with slightly more focus on the front deltoids. Select a weight in which you will fail between 12-15 repetitions.

Barbell Upright Row

With a slightly wider than shoulder-width overhand grip, perform barbell upright rows to once again stimulate the front deltoid. Opting for the wider grip will place more emphasis on the side deltoids rather than engaging the trap muscles in the neck. Select a weight in which you will fail between 12-15 repetitions.

Dumbbell Rear Delt Fly

The dumbbell rear delt fly will isolate the rear and side deltoids. Standing straight, with legs shoulder-width apart. Lean forward at the waist. Keep your back straight, allow the dumbbells to hang under your chest. Angle wrists so that your pinky fingers are slightly higher than your thumbs. Slowly raise arms straight up to the sides. Select a weight in which you fail at 15 repetitions.

Front Plate Raises

Front plate raises are a great explosive movement to finish off your front deltoids. With your hands in front of you, hold a barbell plate and lift forward. Raise the plate to slightly above eye level (if you can peak through the hole you have lifted the weight high enough). Select a weight in which you fail at 15 repetitions.

Rest for 90 seconds and perform three to four additional sets of the circuit.