Body Building – Shoulders – Day 19


Sculpted and well-proportioned shoulders look amazing on both men and women. I am currently working on getting rounder, fuller, and more defined delts. Mine look good when I raise my arms or flex, but it would be nice for them to look good with no effort. Having a small frame means I have had to work extra hard in order to increase the mass of my shoulders. You have work to do, Grasshoppa. Wax on, Wax off.

The deltoid is rather unique, it can move in almost any direction in almost any plane of movement. This provides many different exercises that can be used to stimulate the muscle fiber. The deltoid is composed of three different heads: the anterior (front) delt, the posterior (rear) delt, and the medial (middle) delt. So we can then deduce that to stimulate muscle fiber that we must provide exercises for each head of the deltoid complex to maximize muscle growth. I believe that each delt head should be isolated with a certain exercise in order to maximize growth.

Go Heavy!

Seated Dumbbell Press – 20 lb. dumbells  – 3 sets x 10 reps

Dumbbell Front Raise – 15 lbs.  – 3 sets x 10 reps

Seated Arnold Press – 20 lbs.  – 3 sets x 10 reps

Dumbbell Lateral Raise – 12.5 lbs – 3 sets x 10 reps

Seated Bent Over Rear Delt Raise – 12.5 lbs. 3 sets x 10 reps

Extra Credit:

Barbell Presses – 30 lb bar – press until failure. I got to 20 reps

My ab soreness is already gone, but looking forward to some shoulder ache tomorrow.

Nicole Wilkins is one of my favorite female body builders. She has a phenomenal figure.

Check out those delts!


Tomorrow and Saturday are rest days, but due to some weekend plans I’m going to rest Sunday instead. Gonna get pumped for leg day until then!

Ciao for now!


One response to “Body Building – Shoulders – Day 19

  1. Thanks for sharing these exercise tips. I also agree sculpted shoulders looks good on both men and women. If you get your shoulders defined people really notice you workout. Thanks again for the tips.

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