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The 3D Shoulders Workout


Every now and then a muscle group needs a jolt of something intense a workout you've never done before that will spark new muscle growth and strength. This is just such a workout for the shoulders. The routine gets going with a brief but brutal rest-pause scheme for overhead dumbbell presses, then finishes off all three delt heads with a shrug, a flye, and a face pull for high reps. Before getting into the workout, make sure your shoulders are warmed up with some light lateral raises and overhead presses. Then, have it at.

How to do this Workout

Perform this workout twice per week with at least a day of rest in-between. Complete each round as "straight sets," finishing all three sets of each exercise before moving on. Rest as needed in-between each round and record how long it took to complete the workout.

Treat the first set as a rest-pause set. Do one set of overhead dumbbell presses for 10-12 reps. Rest for 15 seconds and then perform four more sets till failure, each time resting 15 seconds between.

On exercises 2-4, you have a goal number of reps to perform. Do as many reps as you can, rest 30-45 seconds, and then perform another set of as many reps as possible. You're done with a set once you complete all of the goal reps.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Rest
  • day 4 Workout
  • day 5 Rest
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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