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.
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
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!