Day 38 Delts

I’m a couple weeks away from competition, and I’m just training shoulders today. I’m trying to get that paper-thin skin look at 2-3 percent body fat. You don’t need to go this low unless you’re competing. But it’s good to learn what it takes to get that lean. I took my PRE-KAGED before I got here, and I have my IN-KAGED to get me through my workout. Let’s get started.

The first move for me today is Hammer Strength shoulder presses because I’m feeling a little stronger. Some days you just feel that way, and it’s important to take advantage of this. I performed 6 sets of 12 reps, increasing weight throughout. This is a compound move, but it also pumps a ton of blood into your delts without risking injury as you increase weight. The Hammer Strength version is a better first move, in my opinion, than overhead dumbbell or barbell presses because you’re more stabilized, and it also works the entire shoulder girdle.

Next, I perform Smith machine upright rows to emphasize more of the rear delts and the traps to build the backsides of the shoulders. We’re going to open up our grip a little bit to work the side delts a little more. We’ve worked the full delts with these two moves, and now I’m moving on to isolation exercises.

I’m beginning this part of my shoulder workout with single-arm dumbbell raises. For this move, bring the weight out in front of you just a bit and anchor yourself by placing your non-working hand on the back of a bench to help isolate the middle heads of the delts. I finish off the isolation of my middle delts by performing 2 sets with 10 reps per set using both arms at the same time. This gives you a different feel than performing the move one arm at a time.

Last up are exercises to emphasize rear delts to complete my shoulders workout. A lot of guys’ shoulders look great from the front, but the back looks paper-thin when they turn to the side. Building rear delts is crucial for having complete shoulders from every angle. My first exercise for rear delts is a face-pull machine. This is a short range of motion. I don’t need to extend all the way—the rear delts are small muscles and you only need to pump them with that short range of action, pulling all the way back to contract them. This machine mimics rope face pulls, a move that I don’t like that much because I think it allows too much inertia. Then I add 2 sets of 20 reps of reverse pec deck flyes to finish off rear delts.

My last shoulder exercise is V-bar front raises. I grasp the bar at the top with my palms facing the ground, and I straddle the low-pulley cable as I perform the move. I take the weight up just above shoulder height for a good contraction in the front delts. Lower the weight slowly to really burn out these target muscles.

As you cut calories your performance needs to increase. That’s what bodybuilding is. Your output in the gym needs to keep going up as you decrease intake. That’s what we need to do as we whittle our bodies to the perfect point.

Stay on your diet and keep your focus during your workouts. I’ll see you in the gym tomorrow.


Download the Workout


Morning cardio



Perform 55 minutes before consuming food


Hammer Strength shoulder press 6 sets x 12 reps
Smith machine upright row 4 sets x 12 reps
Single-arm dumbbell lateral raise
3 sets x 10-12 Reps
Dumbbell lateral raise
2 sets x 10 Reps
Machine face pull
2 sets x 20  reps
Reverse pec deck flye
2 sets x 20 reps
Cable front raise 3 sets x 12 reps

Post-workout cardio



Perform 40 minutes immediately after weight-training or add this session later in the evening



Every week my shoulder training is different. Sometimes I start with a compound movement like military presses, but sometimes I end with one. It depends on how I feel at the beginning of my shoulder workouts. As you gain more experience, you’ll learn how to make these adjustments based on how you feel before you begin your workouts. It’s not just about how much energy you have; it’s also about how that body part is feeling when you get to the gym that day.

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