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@elien.velasquez:

Elien Velasquez
Elien Velasquez
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Region: BR
Friday 15 May 2026 16:07:24 GMT
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🔥 3D BOULDER SHOULDERS 🦾 SUPERSET 1: HEAVY PRESS & ANTERIOR ISOLATION 🚀 Heavy Dumbbell Press (3-4 x 8-10): Sit tall, control the eccentric phase, and drive the heavy weight up to build raw pressing strength and anterior delt mass. 💥 Alternating Front Raises (3-4 x 10-12/arm): Raise the dumbbell strictly to eye level. Alternating arms allows you to focus purely on isolating the front delt without relying on lower back momentum. SUPERSET 2: TRAP THICKNESS & LATERAL WIDTH 🦍 Single Arm Upright Row (3-4 x 8-10/arm): Pull the dumbbell high and wide. Working unilaterally helps fix strength imbalances while building serious thickness in the side delts and upper traps. ✈️ Iso Hold Lateral Raise (3-4 x 10-12/arm): Hold one dumbbell straight out to the side while the other arm reps it out. This creates brutal, constant time under tension to carve out that wide boulder look. SUPERSET 3: COMPOUND POWER & REAR DELTS 🛡️ Arnold’s (3-4 x 8-10): Start with your palms facing you, rotate, and press. This classic compound movement forces a massive contraction across both the front and side delts. 🦅 Reverse Flies (3-4 x 12-15): Hinge forward and sweep the dumbbells out wide. Focus on pulling from the back of the shoulder to target and build those stubborn rear delts. 🔥 THE BURNOUT 🔥 🌪️ Around The Worlds (1 Set x AMRAP): Keep a slight bend in your elbows and bring the dumbbells all the way up and over your head. Rep this out until absolute mechanical failure to completely finish off the shoulders!
🔥 3D BOULDER SHOULDERS 🦾 SUPERSET 1: HEAVY PRESS & ANTERIOR ISOLATION 🚀 Heavy Dumbbell Press (3-4 x 8-10): Sit tall, control the eccentric phase, and drive the heavy weight up to build raw pressing strength and anterior delt mass. 💥 Alternating Front Raises (3-4 x 10-12/arm): Raise the dumbbell strictly to eye level. Alternating arms allows you to focus purely on isolating the front delt without relying on lower back momentum. SUPERSET 2: TRAP THICKNESS & LATERAL WIDTH 🦍 Single Arm Upright Row (3-4 x 8-10/arm): Pull the dumbbell high and wide. Working unilaterally helps fix strength imbalances while building serious thickness in the side delts and upper traps. ✈️ Iso Hold Lateral Raise (3-4 x 10-12/arm): Hold one dumbbell straight out to the side while the other arm reps it out. This creates brutal, constant time under tension to carve out that wide boulder look. SUPERSET 3: COMPOUND POWER & REAR DELTS 🛡️ Arnold’s (3-4 x 8-10): Start with your palms facing you, rotate, and press. This classic compound movement forces a massive contraction across both the front and side delts. 🦅 Reverse Flies (3-4 x 12-15): Hinge forward and sweep the dumbbells out wide. Focus on pulling from the back of the shoulder to target and build those stubborn rear delts. 🔥 THE BURNOUT 🔥 🌪️ Around The Worlds (1 Set x AMRAP): Keep a slight bend in your elbows and bring the dumbbells all the way up and over your head. Rep this out until absolute mechanical failure to completely finish off the shoulders!

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