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shoulder workout

Pumpkin Delts Shoulder Workout

Ryan Harmon

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Fitness Model Ryan Harmon’s shoulder workout targets all three heads of the deltoids to build bigger, round shoulders that really cap off your arm.

This workout is a healthy mix of weight and volume that will help develop each head of the deltoids. Let’s blast those shoulders till they look like pumpkins!

Dumbbell Shoulder Press

4 Sets X 10-12 Reps
This exercise should be performed while sitting and your body weight should be supported against a back rest.
60-90 seconds rest between sets.

Arnold Dumbbell Shoulder Press

3 Sets X 10-12 Reps
Do these standing with a split stance. Remember to try to keep elbows in front the best you can to keep force applied to the front delt.
60-90 seconds rest between sets.

NXT Ready

Barbell Shoulder Press

3 Sets X 10-12 Reps
Performed sitting with hand placement where your wrists remain above your elbows at all times.
60-90 seconds rest between sets.

Dumbbell Lateral Raises

3 Sets X 10-12 Reps
The entire movement is done with your thumbs next to the body and pinkies facing out.
60-90 seconds rest between sets.

Cable Frontal Raises

3 Sets X 10-12 Reps
Stand over the cable so it comes up between your legs. Alternate one arm at a time.
60-90 seconds rest between sets.

 

 

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