In my opinion, cannonball delts are one of the most beautiful muscles a bodybuilder can have (after abs, of course). Like the back, big, thick well developed delts give an appearance of width and power. If big delts are what you are looking for, then this routine is for you. It is designed taking into consideration the fact that the delts have three heads, front, side, & rear. All heads are exercised with a slight emphasis on the side head in order to promote width.

(Superset #1)
Side Lateral Raises 3-4sets of 8-12 reps (no rest)
Upright Rows 3-4sets of 8-12 reps (60 second rest)

This superset emphasizes the lateral head of the delts, even though it indirectly hits the other heads as well. You also get to stimulate the trapezius muscle by performing the upright rows and if you want further stimulation, just perform your lateral raises above parallel (meaning, raising your arms higher than usual).

(Superset #2)
Bent Over Lateral Raises 3-4sets of 8-12 reps (no rest)
Dumbbell Shoulder Press 3-4sets of 8-12 reps (60 second rest)

In this superset, we are directly stimulating the rear delt head (one of the most neglected muscles by bodybuilders but highly important in order to achieve a three dimensional look) with the bent over laterals and the front head through the shoulder presses. Side delts get indirect stimulation from both exercises.

A note on weight: Choose a weight that allows you to fail anywhere between 8-12 reps. Don't feel bad if you cannot do as much weight as you usually do in the upright rows and in the shoulder presses. Notice that the lateral raises are being done first in order to pre-exhaust the muscles.

A note on volume: If you prefer moderate volume go for three sets. If you can handle high volume do 4 sets. If you like to flirt with overtraining like some of us do, then hit 5. Its really up to you.

So there you have it. Short, simple, sweet and to the point. Try the routine above and blast those delts into growth! They'll curse you for it, but they will grow in return!

Take Care and Train Hard!

[Hugo A. Rivera]
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