Blast Your Shoulders with this Six-Move Workout

Flex Editor David Baye and two-time NPC Mr. Wisconsin winner shares his shoulder blasting workout to reach your full bodybuilding potential.

Flex Editor David Baye knows his way around a weight room. The two-time NPC Mr. Wisconsin winner executes his workouts with focus and precision. If you’re in need of fresh workouts to help you reach your own bodybuilding potential, Baye is your guy.

Fortunately, you can do that with this shoulder-blasting workout Baye shares. Give this shoulder blasting workout a go on your next delt day and you can see how he achieved his results for yourself.

About the Workout

Baye’s session is a high-volume workout. Each exercise is performed for four sets with a rep range of 10 to 12 reps. This is a great rep range to help build size in the shoulders without overwhelming the shoulder joints with heavy weight.

Baye’s Shoulder-Blasting Workout

Seated Dumbbell Press :

Baye sits on a seated bench with dumbbells and focuses on pressing straight up when doing this compound movement. He stops short of locking out the triceps which can help keep the tension on the shoulders.

Muscle and Fitness/Facebook

Lateral Dumbbell Raise:

With a slight bend in the elbow, Baye lifts the dumbbells out to the sides until the upper arms are parallel to the floor. This keeps the emphasis on the side head of the deltoids.


EZ-Bar Front Raise:

Having an EZ-Bar allows both shoulders to work together while lifting one object. This movement targets the front delts very well.


Cable Upright Row:

The upright row can work both the rear and side delts. Using a cable keeps the resistance on the shoulders from start to finish. Perform the exercise with a show and consistent tempo.


Reverse Pec-Deck:

The rear delts can be a challenging area to isolate. Baye pulls the handles as far back as he can to maximize the contraction and establish the mind-muscle connection.


Barbell Shrug:

Shrugs target the traps which can be trained with either the shoulders or the back. Using a barbell allows you to use more volume and target the upper and middle portion of the traps.

Shoulder Exercises

8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

Read article


The 6 Move Shoulder Blast

Exercise Equipment Sets Reps Rest
Exercise 1 of 6

Seated Dumbbell Shoulder Press

Equipment Bench, Dumbbells Sets 4 Reps 10-12 Rest -- Play How to
Exercise 2 of 6

Dumbbell Lateral Raise

Equipment Dumbbells Sets 4 Reps 10-12 Rest --
Exercise 3 of 6

EZ Bar Front Raise

Equipment EZ-Bar Sets 4 Reps 10-12 Rest -- How to
Exercise 4 of 6

Cable Upright Row

Equipment Cable Machine, Straight Cable Bar Sets 4 Reps 10-12 Rest -- How to
Exercise 5 of 6

Reverse Pec Deck

Equipment Sets 4 Reps 10-12 Rest -- How to
Exercise 6 of 6

Barbell Shrug

Equipment Barbell Sets 4 Reps 10-12 Rest -- Play How to
See all of our tutorials Abs Body Part Icon Abs Arms Body Part Icon Arms Legs Body Part Icon Legs Back Body Part Icon Back Shoulders Body Part Icon Shoulders Chest Body Part Icon Chest Full-Body Body Part Icon Full-Body

This story originally appeared on: Muscle & Fitness - Author:vkim

Recent Search