The Ultimate Boulder Shoulders Workout for Epic Gains!

A shoulder workout for achieving “boulder shoulders” requires a combination of compound and isolation exercises to target all three major parts of the deltoid muscles: the front, side, and rear deltoids. You’ll want to incorporate intense and challenging exercises. Here’s an epic shoulder workout that will help you achieve those boulder shoulders:


  • Start with 5-10 minutes of light cardio to increase blood flow and warm up your muscles.
  • Follow this with dynamic shoulder stretches to loosen up the joint and prevent injury.


  1. Barbell Overhead Press (Military Press): This is a classic compound exercise that targets all three deltoid heads.

    • 4 sets x 6-8 reps
  2. Dumbbell Lateral Raises: Focuses on the side deltoids for that broad-shoulder look.

    • 4 sets x 10-12 reps
  3. Arnold Press: This exercise targets the front and side deltoids and adds variation to your routine.

    • 3 sets x 8-10 reps
  4. Standing Upright Rows: This movement emphasizes the side deltoids and traps.

    • 3 sets x 8-10 reps
  5. Face Pulls: Excellent for the rear deltoids and upper traps, essential for balanced shoulder development.

    • 3 sets x 12-15 reps
  6. Bent-Over Dumbbell Reverse Flyes: To further target the rear deltoids.

    • 3 sets x 10-12 reps


  1. Push Press: This compound exercise engages the legs and shoulders, allowing you to push heavier weights.
    • 3 sets x 6-8 reps


  • Finish with static stretches to improve flexibility and reduce post-workout muscle tightness.


  • Use proper form to prevent injury.
  • Increase the weight as you progress, but always prioritize form and control over lifting heavier.
  • Rest for 60-90 seconds between sets.
  • This workout can be done once a week to allow adequate recovery.

Remember to warm up before you start, and cool down to aid in recovery. Nutrition and adequate rest are also crucial for muscle growth and recovery, so make sure you’re following a balanced diet and getting enough sleep. Good luck with your boulder shoulder workout!


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