Vital Stats
Name: Zane Hadzick
Age: 29
Weight: 182 lbs, 170 lbs contest
Height: 5-foot-10
Occupation: Environmental Stewardship Specialist
Education: M.S. Natural Resources and Environment; B.S. Soil, Water, and Land Resources
Everyone wants a great set of guns and a strong chest, but when you top off your physique with boulder shoulders, you have the total upper-body package!
Easier said than done, right?
I regularly hear gym-goers say they have stubborn shoulders or they can’t quite get the shape, size, or definition that they’re after. Well, you don’t have to settle for the delts you’re dealt! You can get the shoulders you’ve always wanted, and I’ve got the workout to help you do it.
When it comes to training to build boulder shoulders, you need to hit all parts of the deltoids. This includes the anterior (front), lateral (middle), and posterior (back) parts of the deltoid. You also want to make sure you work the rotator cuff.
The shoulder routine outlined below does just that—it’s a well-rounded plan that will provide well-rounded shoulders.
This workout focuses on exhausting all parts of the shoulder by combining both compound and isolation exercises. Even if you’re happy with your current shoulder training routine, try incorporating this workout for variation. It’s always important (and fun) to switch things up!
Although I don’t doubt the effectiveness of this program, I can’t stress enough how important it is to eat right and supplement smart. If you’re not providing your muscles the protein to grow and recover, you won’t see the results you’re after.
What are you waiting for? Go build some boulder shoulders!
Side Lateral Raise
-
Warm-up
![Cable Internal Rotation]()
![Cable Internal Rotation]()
Cable Internal Rotation
2 sets of 10 reps![External Rotation with Cable]()
![External Rotation with Cable]()
External Rotation with Cable
2 sets of 10 reps-
![Barbell Shoulder Press]()
![Barbell Shoulder Press]()
Barbell Shoulder Press
3 sets of 8-12 reps
Rest 45-60 seconds between sets-
Superset
![Front Dumbbell Raise]()
![Front Dumbbell Raise]()
Front Dumbbell Raise
3 sets of 8-12 reps![Side Lateral Raise]()
![Side Lateral Raise]()
Side Lateral Raise
3 sets of 8-12 reps
Rest 45-60 seconds between supersets-
![Upright Barbell Row]()
![Upright Barbell Row]()
Upright Barbell Row
3 sets of 8-12 reps to failure, rest for 10-15 seconds and do another set to failure, Rest 45-60 seconds between sets![Seated Bent-Over Rear Delt Raise]()
![Seated Bent-Over Rear Delt Raise]()
Seated Bent-Over Rear Delt Raise 21s (Tempo: 1-1-3)
3 sets of 7 reps with palms facing each other, 7 reps with palms facing down, and 7 with palms facing up, Rest 60 seconds between sets![Arnold Dumbbell Press]()
![Arnold Dumbbell Press]()
Arnold Dumbbell Press
3 sets of 15 reps to failure, rest for 10-15 seconds and do another set to failure, Rest 20-40 seconds
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