I think it’s safe to say that everyone (male or female) wouldn't turn down having a nicely toned pair of deltoids, right? I mean just having them makes the individual look like a gym veteran! It’s a funny thing how a lot of folks tend to automatically assume that because a person has a certain muscle group that develops better than others, it must make them a guru of fitness. Most of us aren’t in that “lucky genetic” category though, so what do we do? Do we just put our heads down, kick dirt with our hands in our pockets and go on wishing for it instead of making it happen? HECK NO! Hard work has always, always proven to yield results. It’s just that most aren’t willing to put forth the effort, and more importantly, the time it takes in order for results to come to fruition! I’ve written down a nice little deltoid destruction workout for you to try. But don't you dare do it unless you’re willing to have the determination and patience it takes to reach that goal you have. So what will you do? Kick rocks or kick butt?
- Seated Barbell Shoulder Press - 3-4 sets x 6-8 reps: Do your best to bring the bar to nose/chin area to get a good 90 degree bend in your elbows.
- Arnold Press - 3-4 sets x 8-10 reps and Superset with Standing Dumbbell Lateral Raises - 3-4 sets x 15 reps: Due to fatigue from Arnold Press, be sure to choose a weight that will not be too heavy and cause injury during lateral raises.
- Straight Bar Anterior Shoulder Raises - 3 sets x 15 reps and Superset with Bent Over Dumbbell Posterior Raises - 3 sets x 20 reps: Keep your back straight and core tight during bent over raises. Don’t allow your body to cheat the lift.
- Seated Machine Shoulder Press - 3-4 sets x 20 reps: To add difficulty, slow down the eccentric movement when performing.