Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.
According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!
1
Seated dumbbell shoulder press
Perform last set to failure.
4 sets, 8-12 reps (rest 30 sec.)
1 set, to failure
2
Seated rear delt fly
Perform last set to failure.
4 sets, 8-12 reps (rest 30 sec.)
1 set, to failure
3
Cable Face Pull
Perform lying prone with last set to failure.
4 sets, 12-15 reps (rest 30 sec.)
1 set, to failure
4
