The 30-minute Workout to Get 3D Shoulders

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Sometimes there’s no better way to start the work week than with a circuit. This week we’re highlighting a shoulder circuit that will help you achieve that three-dimensional look. You’ll target the front, rear, and side delts in four moves. You should complete this workout in 30 minutes after performing the 3-4 total circuit rounds (not including warm-up).


Shoulder circles with 5-lb weights

The shoulders are a very delicate area and prone to injury, so jumping into a hardcore circuit out of the gate isn’t the wisest choice. Start by grabbing a 5-lb dumbbell in each hand. Raise both dumbbells to your side and perform short shoulder circles in a forward motion. The circumference of your circles should be approximately 6″. Complete 10 full rotations, rest for 30 seconds, and perform the same exercise in reverse. Perform a total of two sets (one in each direction).

WATCH: The video demonstration of the 3D Shoulder Workout Variation

3-D shoulder circuit

All exercises should be performed in a continuous, non-stop circuit.

1. Dumbbell shoulder press

To begin the circuit, perform dumbbell shoulder presses to engage the entire shoulder complex with slightly more focus on the front deltoids. Select a weight in which you will fail between 12-15 repetitions.

2. Dumbbell high pull

With a slightly wider than shoulder-width overhand grip, pull the dumbbells up and in front of the bottom to approximately chest-height. Select a weight in which you will fail between 12-15 repetitions.

3. Dumbbell rear delt flye

The dumbbell rear delt fly will isolate the rear and side deltoids. Standing straight, with legs shoulder-width apart, lean forward at the waist. Keep your back straight, allow the dumbbells to hang under your chest. Angle wrists so that your pinky fingers are slightly higher than your thumbs. Slowly raise arms straight up to the sides. Select a weight in which you fail at 15 repetitions.

4. Front plate raises

Front plate raises are a great explosive movement to finish off your front deltoids. With your hands in front of you, hold a barbell plate and lift forward. Raise the plate to slightly above eye level (if you can peek through the hole you’ve lifted the weight high enough). Select a weight in which you fail at 15 repetitions.

Rest for 90 seconds and perform 3-4 additional sets of the circuit.

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