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Carve Out Massive Delts in 20-Minutes

Add inches to your deltoids and save time with incline raises in an at home routine.

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  • 20 min

  • 4

  • Yes

delt exercise with barbell
delt exercise with barbell

Give yourself a raise! Make your delts pop in less time than it takes to boil an egg.

When your goal is to train shoulders, but time is tight, don’t bother with overhead presses. If you’re already reasonably strong, the minutes you take to work up to a challenging load is time better spent training the delts full force, and you won’t leave yourself much chance of doing other exercises afterward.

SEE ALSO: Delts To Die For

Instead, focus on raises, which will begin pumping your delts with little warmup required. This approach also allows you to train shoulders at home with just a bench and dumbbells. Use the “Delts in 20” workout, which you can complete in less time than it takes to cook an egg. Go ahead and try it: Put the egg on, hit the workout, and enjoy some post-workout protein afterward.

Quick Tip: Stretching a muscle after training it flushes more blood into the area, improving nutrient delivery, which helps it grow. 

Routine

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Speed Session: 10-Minute Ab Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Sprinter Situp

Equipment
Sets
3
Reps
10 (each side)
Rest
30 sec
Lie supine, legs extended. Bend your right hip and knee 90 degrees. Perform a situp, swinging left arm forward and right arm back. Repeat on opposite side.
Exercise 2 of 4

Lying Leg Raise

Equipment
Sets
3
Reps
10
Rest
30 sec
Lie faceup, grasping a bench or sturdy object with hands over and behind your head. Extend and raise your legs 90 degrees. Lower to just above the floor.
Exercise 3 of 4

Scissor Kick

Equipment
Sets
3
Reps
20 (each side)
Rest
30 sec
How to
In the same position as above, spread legs apart and back together. A crossover is one rep.
Exercise 4 of 4

Alligator Walks

Equipment
Sets
3
Reps
5 (forward and back)
Rest
60 sec
Bend your elbow 90 degrees, raise your arm 90 degrees, and rest your forearm against a door frame and stretch the pec and delt.
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