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Deltoid Destruction: Shoulder Workout With High Volume and Intensity

This 8 week shoulder workout is a must for challenging your deltoids to grow and make your shoulders bigger, better, and wider, besides offering multiple other benefits.

Sandra Adams
Deltoid Destruction: Shoulder Workout With High Volume and Intensity
Table Of Contents

Many people don't realize how vital their shoulders are until they experience pain or injury in that area. The shoulder is a joint that allows a wide range of motion, and it's used in everything from everyday tasks like reaching for a cup of coffee to more strenuous activities like playing tennis. However, such flexibility comes at a price, as the shoulder is also susceptible to injury. That's why it's necessary to take care of your shoulder muscles and make sure they stay strong and healthy.

Deltoids are one of the parts of your shoulder. The deltoid is a large, triangular muscle that covers the shoulder joint. It is responsible for moving the arm away from the body (abduction) and stabilizing the shoulder joint. The deltoid comprises three sets of muscles: the anterior (front), middle, and posterior (rear). The different sets of muscles work together to give the shoulder a wide range of motion. For example, when you lift your arm to wave, the anterior deltoid does most of the work. But when you bring your arm back down to your side, the posterior deltoid takes over.

The deltoid is a vital muscle not only because of its role in shoulder movement but also because it helps maintain good posture. Strong deltoids can help keep the shoulders from rounding forward, leading to back pain. So if you’re looking to keep your shoulders healthy and pain-free, make sure to give your deltoids some love!

Here is an explosive shoulder workout that will force your deltoids to grow bigger, ultimately making your shoulders wider and stronger!

It includes different variations of lateral raises and some other exercises. According to research, the lateral raises are more beneficial to anterior and medial deltoids than flys and bench presses. Enjoy doing this workout and see visible results yourself!

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level


Program Duration

8 Weeks

Days Per Week


Time Per Workout

60-75 Minutes

Equipment Required

Barbell, Dumbbells, Machines

Target Gender

Male and Female

Recommended Supplements

Creatine powder

Whey Protein Powder

Workout Description

This 8 week workout targets your deltoids and helps you build bigger wider shoulders. It will offer a stimulus to initiate the continuous growth of the delts. However, it is not suitable for beginners. Both men and women can perform the exercises included in this workout.

Since shoulder muscles are a tiny muscle group, you can exercise them independently or in conjunction with an upper-body routine once a week for 60 to 75 minutes. Also, you should warm up your body and shoulder muscles for 10 minutes before beginning these shoulder exercises.

You need simple gym equipment for performing this workout, including a barbell, dumbbell, and machine. You can start doing this amazing deltoid workout as these types of equipment are easily available in every gym.

Supplements are great for resistance training and intense workouts like this. They help muscle recovery, offer fueling energy, increase stamina, prevent injury and inflammation, and other benefits. DMoose creatine powder and whey protein powder proves to be the best combination during this workout as they have EAAs and other natural ingredients, giving you the desired results you want.

Workout Plan




Machine Side Lateral Raises


10, 12, 15, 20

Barbell Military Press



Barbell Upright Row



Seated Dumbbell Front Raise



Seated Rear Dumbbell Lateral Raise



Machine Shrugs



Machine Side Lateral Raises

This exercise isolates the rear deltoid. Working this muscle, your shoulders and upper body will become stronger, more toned, and more stable. Pressing, pulling, and overhead activities are made easier by strong deltoids. It lowers your danger of damage while making it simpler to execute your daily and athletic routines.

Barbell Military Press

Along with the triceps, upper pecs, and upper traps, the shoulders are the main areas targeted by the military press. It is better to perform this with a barbell as strength and power athletes (particularly weightlifters and powerlifters) can practice using the same tools they use in competition, giving them a movement pattern that closely resembles the competitive lift.

Barbell Upright Row

An upright row is an efficient exercise to strengthen the shoulders and upper back. The posterior chain, or the muscles on your back, will be worked when you pull the weight toward you during this pull exercise.

Seated Dumbbell Front Raise

The front rise exercises the upper chest (pectorals) and the shoulder muscles (deltoids). You can develop strength and definition in the front and sides of your shoulders with the help of this single exercise for shoulder flexion.

This exercise is frequently suggested for use during physical therapy after a shoulder injury or surgery. You could even lessen neck pain by including it into your exercise regimen.

Seated Rear Dumbbell Lateral Raise

There are two most common variations of rear lateral raises using dumbbells; seated and bent-over. Both offer multiple benefits, but the seated version is considered more comfortable by the athletes/people than the standing bent-over one.

It targets your rear delts, which are often neglected during most of your workout routine, ensuring perfect appearance and mobility of the shoulders.

Machine Shrugs

The machine shrug is a barbell shrug variation intended to build trapezius muscles. The machine shrug can help you concentrate on isolating the traps. Due to its set movement pattern, it can more effectively isolate particular muscle groups.

If you are working on trap hypertrophy, adding the machine shrug at the end of your session after you have worked your traps with other more explosive and compound exercises is ideal.

Why Should You Do It?

The following are the benefits of including a deltoid destruction shoulder workout in your routine:

Reduces Pain

If you're dealing with shoulder pain, you might not think that working out is the best solution. However, exercise can be a helpful way to manage shoulder pain. For one thing, it can help strengthen the muscles around the affected area. It can provide support and stability, which can in turn help reduce pain. Additionally, exercise can improve range of motion and flexibility.

This can help make it easier to perform regular activities, such as reaching or lifting. Finally, exercise helps promote circulation and increase blood flow to the affected area. It can speed up healing and ensure the muscles and joints receive the necessary nutrients.

Increases Shoulder Function

Working out is important for those who want to maintain their shoulder function. The shoulder is a complex joint responsible for a wide range of motion. The muscles and tendons around the joint need to be strong and flexible to keep it functioning properly. A good workout routine will help achieve this by building muscle and improving the range of motion.

In addition, regular exercise can help reduce the risk of developing conditions like arthritis, which can lead to increased shoulder pain and stiffness. By making time for this workout, you can help keep your shoulders healthy and strong for years to come.

Supports Healthy Cartilage

Shoulder workouts don't just help build strong muscles. They can also support healthy cartilage. Cartilage is the smooth, rubbery tissue covering the ends of bones where they meet to form joints. It performs as a cushion, absorbing shock and protecting the bones from wear and tear. Shoulder workouts can help keep cartilage healthy by improving blood flow to the joint.

This increased blood flow delivers nutrients and oxygen to the cartilage, keeping it strong and supple. Shoulder workouts also help reduce inflammation in the joints, which can lead to cartilage breakdown. By maintaining healthy cartilage, shoulder workouts can help keep your joints healthy and pain-free.

Reduces Shoulder Fat

Like other muscles in your body, the muscles in your shoulders need to be worked to tone and reduce fat. A regular shoulder workout will help sculpt your shoulders while reducing the amount of fat around the area. In addition, a shoulder workout can help improve your posture and reduce the risk of injuries.

Helps Improve Posture

Most of us have struggled with poor posture at some point. Whether we slouch at our desks or hunch over our phones, bad posture can lead to various problems, including back pain, neck pain, and headaches. Surprisingly, the solution to poor posture may be as simple as a shoulder workout. Strengthening the muscles in your shoulders can help pull your shoulders back and improve your posture.

In addition, improving your posture can help alleviate existing back and neck pain. So if you want to improve your posture, a shoulder workout may be just what you need.

The Bottom Line

This 8 week shoulder workout is a must for challenging your deltoids to grow and make your shoulders bigger, better, and wider. You need simple gym equipment like a barbell, dumbbell, and machine for performing each exercise in this workout. Everyone can do it except the beginners because the exercises are a little advanced and need proper technique and form for execution.

The workout offers multiple benefits, including better posture, reduced neck and shoulder pain, improved shoulder function, and support of healthy cartilage. So, if you want to improve your appearance and make your shoulders look healthier and wider, this is the workout you need!

Reading List

Article Sources

  • Campos, Yuri A. C., et al. “Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals.” Journal of Human Kinetics, vol. 75, Oct. 2020, pp. 5–14. PubMed Central,
  • King, Thomas C. “1 - Cell Injury, Cellular Responses to Injury, and Cell Death.” Elsevier’s Integrated Pathology, edited by Thomas C. King, Mosby, 2007, pp. 1–20. ScienceDirect,
  • Louw, Shereen, et al. “Effectiveness of Exercise in Office Workers with Neck Pain: A Systematic Review and Meta-Analysis.” South African Journal of Physiotherapy, vol. 73, no. 1, Nov. 2017, p. 11. adults; male and female,,
  • Waldron, Jacob L., et al. “THE USE OF POSTURAL RESTORATION FOR TREATMENT OF CHRONIC ROTATOR CUFF PATHOLOGY: A CASE REPORT.” International Journal of Sports Physical Therapy, vol. 15, no. 5, Oct. 2020, pp. 832–39. PubMed,

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Sandra Adams

Sandra is a versatile and patient personal trainer with over five years of experience tailoring goals to client needs and guiding them with the best workout routines.

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