Are you ready to sculpt those broad, powerful shoulders and achieve the coveted “cap” look? Look no further! This comprehensive high-volume shoulder workout routine is designed to help your deltoids grow in size, making your shoulders a prominent feature of your physique. In this blog post, we’ll walk you through the workout plan, explaining the importance of hitting different angles for maximum deltoid development.

The Ultimate Shoulder Workout for Size

Let’s dive into the workout routine that can transform your deltoids. Remember, consistent training with proper form and intensity is the key to success.

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1. Seated Dumbbell Press (6 sets of 8-12 repetitions):

Begin with six sets of heavy dumbbell pressing to build strength and size. Allow about 90 seconds of rest between sets and ensure you’re lifting challenging weights.

2. Upright Cable EZ Bar Rows (4 sets of 8-12 repetitions):

This exercise targets your rear deltoids and traps, promoting balanced shoulder development. Rest for 45 seconds between sets.

3. Front Straight Bar Cable Raises (4 sets of 8-12 repetitions):

Strengthen and shape the front deltoids with this exercise. Maintain a 45-second rest period between sets.

4. Seated Side Lateral Dumbbell Raises (4 sets of 8-12 repetitions):

Focus on the side deltoids for a well-rounded shoulder appearance. Keep your rest between sets at 45 seconds.

5. Single Arm (behind back) Side Cable Raises (4 sets of 8-12 repetitions):

Isolate the side deltoids and enhance their definition. Stick to a 45-second rest interval.

6. Shoulder Press Machine (1.5 rep) (4 sets of 8-12 repetitions):

Intensify your workout with 1.5 rep sets. Rest for 45 seconds between these sets.

7. Reverse Cable Flys (5 sets of 8-12 repetitions):

Finish strong with this exercise targeting the rear deltoids. A 45-second rest between sets is ideal.


Achieving impressive shoulder development is within your reach with this high-volume shoulder workout routine. To make the most of your training, ensure proper form, gradually increase weights, and stay consistent with your workouts. Remember, building great shoulders takes time and dedication, so keep pushing yourself and watch those deltoids grow!

For more fitness tips and workout routines, stay tuned to our blog. Your journey to a stronger, more muscular physique starts here.

Also check out this high volume back workout

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