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The 3-move Circuit to Develop Boulder Shoulders

This circuit will have you in and out of the gym in a flash without leaving your delts wanting more.

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The 3-Move Circuit to Develop Boulder Shoulders
Edgar Artiga
The 3-Move Circuit to Develop Boulder Shoulders
Edgar Artiga

Whether you’re strutting down the beach in a tank or throwing on a sport coat for date night, broad shoulders show through.

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And they scream: “I lift!” So if you’re looking a little narrow, there’s good news: Building bigger shoulders isn’t hard, it just takes a good plan and a lot of effort. Because they’re a small muscle, the delts don’t require a laundry list of exercises—you just need to hit the front, lateral, and rear parts to ensure complete development.

And this six-minute workout does just that by taking you through a circuit of standard exercises like dumbbell presses, lateral raises, and face-pulls. If you feel like increasing the time, simply add a round, or two, or three. Just be ready: You might have to buy a bigger sport coat.

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Routine

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3D Shoulders

Exercise
Equipment
Sets
Reps
Rest
Equipment
Dumbbells
Sets
3
Reps
12, 12, 10
Rest
--
How to
For the first two sets, use roughly 70% of your estimated one-rep max. Then use 75% on your last set,
Exercise 2 of 3

Lateral Raise

Equipment
Sets
3
Reps
12
Rest
--
Exercise 3 of 3

TRX Face Pull

Equipment
TRX
Sets
3
Reps
12
Rest
90 sec.
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