@christiandcastano: ๐ชจ BOULDER SHOULDER WORKOUT ๐ชจ If you want shoulders that pop from every angle, you need to hit all three heads of the deltoid while mixing in raw strength and stability. This routine combines heavy compound lifts with targeted isolation movements for the ultimate pump. The Routine: ๐ก๏ธ Military Press The king of shoulder builders. Perform this seated to remove leg drive and focus strictly on overhead pressing power. Keep your core tight and press the bar in a straight line. โ๏ธ Front to Lateral Raise This combo torches the anterior and lateral delts in one rep. Raise the dumbbells straight out in front, open your arms wide to the side, and then lower them down slowly. ๐๏ธ Clean to Press An explosive power movement. Use your hips to clean the bar up to your shoulders, then immediately drive it overhead. This builds full-body coordination and explosive strength. โ๏ธ Alternating Front Raise Perform these from a kneeling position to eliminate swinging and body momentum. Alternate lifting each arm to eye level to isolate the front delts. โซ Upright Rows Grab the barbell with a shoulder-width grip and pull your elbows high towards the ceiling. This targets the lateral delts and the upper traps for that โyokedโ look. ๐ฆ Reverse Flies Donโt neglect the rear delts! Hinge forward at the hips with a flat back. drive your arms out to the side, squeezing your shoulder blades together at the top. ๐ External Rotation To Press Great for rotator cuff health and stability. Start with elbows at shoulder height, rotate your forearms up until vertical, and then press overhead. Workout Tip: Focus on controlling the eccentric (lowering) phase on the isolation movements to maximize time under tension!
