28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleWhen bodybuilders walk onstage, the first thing the audience notices are the athletes’ shoulders. The deltoids aren’t their largest muscles, but we notice them first because they create the framework for the rest of the body. This truth doesn’t just hold true for bodybuilders, though. The bigger your shoulders are, the better they’ll fill out any shirt or jacket, instantly giving you a more commanding presence in any room. So forget the question of heavy weight or high volume. If you truly want your shoulders to grow, you’re going to need both. Bottom line: If you don’t grow using the routine outlined below, you’re not doing it right.
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Exercise | Sets | Reps | O’Hearn’s Weight |
Lateral Raise (1) | 3 | 12 | 40 |
Seated Barbell Military Press | |||
Warmup Sets | 4 | 10, 8, 6, 5 | 135, 225, 275, 315 |
Working Sets | 7 | 4 | 365 |
Wide-Grip Barbell Upright Row | |||
Warmup Sets | 2 | 10 | 135, 185 |
Working Sets | 3 | 10 | 225 |
Plate Riase (2) | 3 | 15 | 45-lb plate |
Seated Lateral Raise | 3 | 10 | 60-lb dumbbells |
Rear Delt Flye (3) | 4 | 15 | 85-lb dumbbells |
Barbell Shrug (4) | 6 | 10 | 600 |