The routine
Shoulders · all three delt heads
- Barbell Shoulder Press 4 × 8
- Dumbbell Shoulder Press 3 × 10
- Side Lateral Raise 4 × 15
- Reverse Flyes 3 × 15
- Face Pull 3 × 15
- Barbell Shrug 3 × 15
Best for building wider, more 3D shoulders.
Shoulder Day Workout
Shoulders · all three delt heads
Round, capped shoulders come from training all three heads of the deltoid: front, side, and rear. Most people overwork the front from pressing and neglect the side and rear, which are what create width.
This plan presses for overall size, then gives the side and rear delts the direct volume they need.
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How do I get wider shoulders?
The side delts create shoulder width, and they respond best to high-rep lateral raises. Train them with plenty of volume in addition to your pressing.
Why train rear delts?
The rear delts round out the shoulder and improve posture, but they get little work from pressing. Direct moves like reverse flyes and face pulls fill the gap.
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