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To build shoulders into hard, round boulders, the rear, front and outer deltoids must be addressed. Shock training accomplishes this via dual workouts, one with dumbbells and one using a barbell. Perform the dumbbells workout first, completing two or three sets of each exercise with each arm.
Two days later, do three sets of the barbell exercises. A couple of days later return to the dumbbells set. The completely different stress points of the weight routines will fortify the deltoid muscle fibers. These dual workouts are enough to give you optimum shoulder size and strength.
Anterior (Front) Deltoids - Dumbbells
Stand grasping dumbbells palms in over the shoulders. Proceed to press them up to arms length overhead. Pause, then lower to starting position.
Medial Deltoids - Dumbbells
Lie on your left side, leg over leg, grasping a dumbbell palm down in the right hand. Proceed to raise the arm up until almost perpendicular to the ground. Pause, then lower to starting position. Perform a set with each arm.
Posterior (Rear) Deltoids - Barbell
- Bent Over Straight Arm Raises
Bend over and grasp a barbell inches off the ground. Keeping the back straight and legs slightly bent, proceed to raise the bar up and out until arms are parallel to the ground. Pause, then lower to starting position.
Anterior (Front) Deltoids - Barbell
Stand grasping a barbell palms down against thighs. Keeping the arms straight, proceed to raise the bar up and out until overhead. Pause, then lower to starting position.
Medial Deltoids - Barbell
- Standing Military Presses
Stand grasping a barbell at the top of the chest. Proceed to press it overhead. Pause, then lower to starting position.
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