Intermediate Muscle Building
Shoulder Sculptor
Build boulder shoulders and 3D delts
Comprehensive shoulder training hitting all three heads of the deltoid. Develops that wide, capped look that makes any physique stand out. Include in your split or run as a specialization phase.
2
Days/Week
8
Weeks
45
Min/Session
10
Exercises
Weekly Schedule
Day 1: Heavy Shoulders
Strength & Size
1 Overhead Press
4 × 6-8 2 Arnold Press
3 × 8-10 3 Lateral Raises
4 × 10-12 4 Reverse Flyes
4 × 12-15 5 Barbell Shrugs
3 × 10-12 Day 2: Pump Shoulders
Volume & Detail
1 Dumbbell Shoulder Press
4 × 10-12 2 Cable Lateral Raises
4 × 12-15 3 Face Pulls
4 × 15-20 4 Front Raises
3 × 12-15 5 Upright Rows
3 × 10-12 Equipment Required
Dumbbell Barbell Cable
Target Muscles
Front delts Side delts Rear delts Traps
#shoulders
#delts
#boulder shoulders
#specialization
#upper body
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