IFBB pro Nathan De Asha training shoulders in the gym

7 EXERCISES FOR MASSIVE DELTS

IFBB Pro Nathan De Asha takes us through his shoulder workout and gives you seven shoulder exercises to build massive delts.

 

 

 

Cable Rear Delt Flye:

Set up a cable machine with a bench in front of it. Set cable to shoulder height when seated. Grab the cables with opposite hands so that the cables cross in front of you. Pull the cables back and apart, stopping when your arms are inline with your body. Control the weight back down, stopping just before the weight is back on the floor in order to keep tension on the shoulder. Do 8-10 reps a set for 4-5 sets, taking the last set to failure.

Plate Loaded Shoulder Press:

Adjust the seat height so that the handles are about 2 inches above your delt or so that your arm is bent to a 90 degree angle. Sit tall with your butt all the way back in the seat. Drive the handles up towards the ceiling once at the top, control the weight back down. Perform 8-10 reps for 4-5 sets, climbing weight up each set. On the last set, reach failure at 10 reps and do a double drop set to reach failure again. 

Dumbbell Side Laterals:

Stand with a dumbbell in each hand hanging at your sides. Bring the weights up and out until your arms are outstretched and parallel with the floor. Control the weight back down and let them come to a complete stop, hanging back at your side. Make sure you aren’t swaying and swinging the weight up. Do 4-5 sets of 8-10 reps. 

Dumbbell Front Raise:

Stand with a dumbbell in each hand hanging in front of you. With one hand at a time, bring the weights up in front of you and until your arms are outstretched and parallel with the floor. Control the weight back down and let them come to a complete stop, hanging back at your side. Make sure you aren’t swaying and swinging the weight up. Do 4-5 sets of 8-10 reps. 

Standing Cable Laterals:

Grab two low cables with no handles. Stand up tall and bring the cables up and out until your arms are outstretched and parallel with the floor. Control the weight back down and let them come to a complete stop, hanging back at your side. Make sure you aren’t swaying and swinging the weight up. Do 4-5 sets of 8-10 reps. 

Single Arm Machine Press:

Sit all the way back in the seat, grabbing the handles so that they are in a neutral position. With one arm at a time, extend the handles up towards the ceiling once at the top, control the weight back down. Perform 8-10 reps for 4-5 sets, climbing weight up each set. Take the last set to failure. 

Seated Cable Shrugs:

Sit on a seated cable row machine and grab a v-handle. Keep arms extended, pull your shoulders back and lift your shoulders up towards your ears. Hold for 2 seconds and slowly bring the weight back down and get a good stretch at the bottom. Do 4-5 sets of 8-10 reps.