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The Shoulder Blaster Workout for Intermediate Fitness Enthusiasts


The Shoulder Blaster Workout for Intermediate Fitness Enthusiasts
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You're probably aware that competitive swimmers have broader shoulders, but most of us can't devote our lives to the pool and do 2,500 lengths each week. However, that doesn't mean we can't all benefit from making our shoulders a priority in the gym.

Building a great set of delts isn't just about looking good at the beach; strong shoulders offer functional advantages too. Working on your shoulders is essential for several reasons. Strong shoulders can help improve your posture, protect your neck and spine from injury and increase your range of motion and mobility.

Toned and defined shoulders can improve your overall appearance. So, if you're looking to improve your health and wellbeing or want to look good in that new dress, make sure to give your shoulders some attention!

Benefits of Working on Shoulders

Apart from looking good, having strong shoulders comes with some serious benefits for your health. Here are a few reasons to make sure you work on your shoulders regularly:

Improves Your Range of Motion

One reason to work on your shoulders is to improve your range of motion. When you have strong, healthy shoulders, you'll be able to move them more freely without pain. This is because the muscles and tendons around the shoulder are better supported, meaning they're less likely to get injured.

If you regularly participate in activities that require a good range of motion of your shoulders, such as tennis or swimming, making sure they're strong will help you perform at your best.

Improves Posture

One of the main benefits of having solid shoulders is that it may improve your posture. If your shoulders are weak, they tend to round forward, leading to several problems such as back pain.

However, by strengthening your shoulders, you will be able to stand up straighter and sit with better posture, which can help alleviate any existing back pain and prevent it from occurring in the first place.

Reduces the Risk of Injury

Another reason to make sure you work on your shoulders is that it can help reduce the risk of injury. This is particularly important if you participate in any sport or physical activity with a risk of falling or collision.

Muscular shoulders will help protect your joints and ligaments from damage, making you less likely to suffer an injury.

Improves Balance and Coordination

Another benefit of having strong shoulders is that they can help improve balance and coordination. This is because the muscles in your shoulders help stabilize the upper body, making it easier to stay upright and maintain balance.

Furthermore, strong shoulders can also help you coordinate your movements better, as they provide stability and help control your arms and legs.

Increases Strength and Power

One of the essential benefits of having strong shoulders is that they can help increase your overall strength and power. This is because the shoulder muscles are some of the largest and strongest in the body, so by training them regularly, you will be able to increase your strength and power in other exercises.

So, you have reasons why it is crucial to work on your shoulders. As you can see, there are many benefits to be gained from making sure your shoulders are strong and healthy, so make sure you include them in your training routine.

Shoulder Blaster Workout Summary

The program duration of this shoulder blaster workout is 8 weeks, with 2 sessions per week. It uses a linear progression model, meaning that the weight lifted and reps performed will increase each week.

This workout aims to develop muscular endurance and strength in the shoulder region. This workout is specifically designed to target the muscles of the shoulders. However, it will also work the chest, back, and arms muscles to some degree.


Build Muscle

Workout Type


Program Duration

8 Weeks




30-45 Mins


Barbell, Dumbbell, Cables

Suitable for

Males and Females

Training level


The shoulder blaster workout is a great way to build strong and defined shoulders. This workout can be done at home with little equipment needed.

The Target of the Shoulder Blaster Workout

Your shoulder is a ball-and-socket joint that allows a wide range of motion in your arm. The socket, or glenoid, is shallow compared to other joints in your body. This makes the shoulder less stable and more prone to injury.

The muscles around your shoulder joint work together to keep the ball in the socket and allow you to move your arm. These muscles are grouped into three main categories: the rotator cuff muscles, the deltoid muscle, and the scapular stabilizer muscles.

The rotator cuff muscles attach the shoulder blade to the upper arm bone. They help lift your arm away from your body and rotate your arm. The deltoid muscle attaches the collarbone to the shoulder blade and helps lift your arm away from your body.

The scapular stabilizer muscles attach the shoulder blade to the rib cage and help keep the shoulder blade stable. When you train your shoulder muscles, you work all three of these muscle groups. Doing exercises that work for all three muscle groups can help prevent injury and keep your shoulder healthy.

The high-intensity shoulder blaster workout is an excellent choice for a four to eight-week cycle or when you want to try something new. This routine is relatively short (30 to 45 minutes), and you can complete it without taking up much time throughout the day.

You'll be working out 16 times for 5 exercises: 3 compound movements and 2 isolation lifts. The goal of the compound lifts will be to focus on strength development, while the objective of the isolation lifts will be to emphasize rep speed and "mind-muscle" interaction.

Workout Plan

Include at least one day from your training regimen to train your shoulders. The ideal approach is to do a split with different days for different exercises.

For instance, on Monday, you might do overhead presses, on Wednesday, you might do lateral raises, and on Friday, you can try rear delt flies. However, make sure each workout hits all 3 heads of the shoulder (anterior, medial, and posterior) to ensure balanced development.

In addition, don't forget to add in some traps exercises as they tie in closely with the shoulders. A solid trap routine could look something like this:

- Barbell shrugs: 4 sets of 10-12 reps

- Dumbbell shrugs: 4 sets of 10-12 reps

- Upright rows: 3 sets of 8-10 reps

Adding in direct shoulder work 1-2 times per week will help you build a bulletproof set of delts that will make your waist look smaller and your arms look more prominent. Just focus on quality over quantity, use a full range of motion and focus on contracting the muscles throughout the entire set.

Here are the details of a high-intensity shoulder blaster workout for intermediates:




Seated Dumbbell Press



Seated Dumbbell Lateral Raise



Barbell Shrugs



Military Press



Seated Cable Row



Final Words

If you're looking for a workout that will blast your shoulders, this high-intensity shoulder blaster workout is perfect for you! This routine is designed for intermediate fitness enthusiasts, and it's sure to leave your shoulders feeling sore the next day.

Shoulder training is essential for healthy shoulders and optimizing strength and size gains in the upper body. The shoulder is a ball-and-socket joint, which allows for a more excellent range of motion than other joints in the body and working on it will improve the mobility.

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