Shoulders play a role in almost every upper-body activity, so making sure you train them is important. However with school, work, practice and other priorities, you might not have much time to get a good workout in. Or do you? Here is a 15-minute shoulder workout that provides a quick and intense shock to all three heads of the delts and will surely give you the results you seek.
All you need is a barbell with moderate weight, light dumbbells and some open space. Keep your weights close to minimize transition time and prevent others from using the weights you need.
This workout involves giant sets, which are great for allowing many individual sets to be done in little time. They work like supersets in that you perform each movement without rest until you finish the last one. To make sure you get this done in 15 minutes, your rest periods need to be short. This means the weight must be a little lighter than you normally use so you can prevent injury.
Start with the barbell and perform Standing Overhead Presses for 15 reps. These hit the front head of the delts. Next, pick up the dumbbells and perform 15 reps of Lateral Raises for the side heads. After this, bend over to a 90-degree angle while keeping your back as straight as possible. Perform 15 Rear Lateral Raises to hit the posterior heads of the delts. FInally, drop the dumbbells, pick up the barbell, and perform Wide-Grip Upright Rows for 15 reps. After you finish the Upright Rows, rest for one minute. Repeat this pattern twice for a 15-minute shoulder shocker.
15-Minute Giant Shoulder Sets
- Standing Overhead Press -15 reps
- Lateral Raise - 15 reps
- Rear Lateral Raise - 15 reps
- Wide Grip Upright Row - 15 reps.
- No rest between exercises. One minute rest between giant sets. Perform three giant sets.
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