It’s autumn (aka fall) and a good time to hunker down and work on a body part. And let’s be real—nothing turns heads faster than a solid pair of shoulders. Whether you’re shirtless at the beach, rocking a singlet at the gym, or just filling out your T-shirt better than last season, well-developed delts give you that powerful, athletic look.
But if your shoulders are lagging—or if you’ve been skipping rear delt work in favor of endless bench presses—it’s time to fix that. This smart, focused training plan will help you build full, round shoulders by hammering the often-ignored parts of your delts.
Stick with this for the next four to six weeks, and you’ll be chasing sun, surf, and compliments in no time.
💪 DIRECTIONS
FREQUENCY:
Perform each workout (Day 1 and Day 2) once per week. Leave three days between sessions to allow for full recovery and growth. Add Day 1 to the end of your chest workout. Do Day 2 as a standalone session.
TIME NEEDED:
45 minutes for Day 2.
HOW TO DO IT:
Perform all exercises as straight sets. That means completing all sets of one move before moving on. Rest for 60 seconds between sets—no scrolling, no chatting.
🔥 THE PLAN: SHOULDER WORKOUTS
WHY IT WORKS:
Most guys already hit the front delts hard during chest days—think bench press, push-ups, incline work. So this program shifts the focus to your side and rear delts, building real width and thickness that shows from every angle.
The rear delts are crucial for posture, pulling strength, and upper-body symmetry. Neglecting them not only flattens your profile but also increases injury risk. This plan brings them up fast.
And to protect your shoulders, we save overhead presses for last. Why? Because by that point, your delts are already pumped and pre-fatigued. You’ll use lighter weight, but your muscles won’t know the difference—and your joints will thank you.
🏋️ DAY 1: ADD-ON TO CHEST DAY
1. Dumbbell Lateral Raise – 3 sets x 12–15 reps
Focus on control and a slight pause at the top. Don’t swing the weights—this is about targeting the side delts.
2. Reverse Pec Deck or Face Pulls – 3 sets x 15–20 reps
Choose whichever hits your rear delts best. Keep the motion slow and strict. This is your rear delt wake-up call.
🏋️♂️ DAY 2: SHOULDER DAY
1. Cable or Dumbbell Lateral Raise – 4 sets x 15–20 reps
Start the session by flooding the side delts with blood. Use a slow tempo and constant tension.
2. Dumbbell Rear Delt Fly – 4 sets x 12–15 reps
Bend over slightly, keep your chest up, and move only your arms. If you’re doing these right, the burn will feel personal.
3. Cable Face Pulls – 3 sets x 15–20 reps
A rear delt and upper trap finisher. Pull the rope to your forehead with elbows high.
4. Seated Overhead Dumbbell Press – 3 sets x 8–10 reps
You’re fatigued now, which means your form will be clean and your ego won’t be in the way. Use a controlled pace, no bouncing at the bottom.
✅ PRO TIPS
Stick with it. Give it 4–6 weeks before you tweak anything. Shoulder gains take time, but they show.
Warm up properly. A few minutes of band work or light rotator cuff exercises before starting will save your shoulders long-term.
Focus on the pump. This isn’t powerlifting—chase the burn, control every rep, and feel the muscle working.
