8-Week Shoulder Workout to Build Cannonball Delts

Are you ready to step up your shoulder training? This intermediate program can be completed once every 5-7 days for 8 weeks to help your delts reach their true potential.

Workout Description

When it comes to impressing with an aesthetic upper body, nothing beats well-developed shoulders. The roundness and definition of your deltoids can make or break your physique, adding the finishing touch to your overall look. This intermediate shoulder workout routine is designed to help you build impressive cannonball delts over an 8-week period.

This shoulder workout can be performed once every 5-7 days, depending on your recovery ability and schedule. Make sure to warm up properly before each session and focus on good form to avoid injuries and maximize gains.

The Exercises

Seated Barbell Press – 1 ½ Reps

This variation of the shoulder press involves performing a full rep, then lowering the bar halfway down, pressing it back up, then lowering it all the way down. This counts as one rep and provides increased time under tension to help build shoulder strength and size.

Front Raise – Long Pause at the Top

This exercise emphasizes the front delts. Perform the movement as usual, but pause for 1-2 seconds at the top of the movement to increase the time under tension and build muscle more effectively.

Lateral Raises – Left, Right, Both

Perform a lateral raise with one arm, then the other, then both arms together. This sequence counts as one rep. This method helps to isolate each shoulder and increase muscle activation.

Single Arm Face Pull

This exercise targets the rear delts and upper back. Attach a rope to a high pulley and pull the rope towards your face with one arm at a time, focusing on squeezing the rear delts at the end of the movement.

Rear Delt Fly – Race to 100 Reps

Perform as many sets as needed to reach a total of 100 reps. This high-rep approach is designed to fully fatigue the rear delts and promote muscle growth.

Dumbbell Shrug – Lean Forward

This variation of the dumbbell shrug involves leaning slightly forward to increase the activation of the upper traps. This exercise helps to build overall shoulder and upper back size and strength.

Final Pointers

To get the most out of this shoulder workout, focus on using proper form and controlling the weight throughout each exercise. Adjust the weights as needed to ensure you are challenging yourself but not compromising form. Be consistent with your workouts and nutrition, and you’ll see significant improvements in your shoulder size and definition.

8-Week Shoulder Workout to Build Cannonball Delts