Muscle Build

Strong Shoulders

Three-Way Shoulder Blast
Your shoulders are the most versatile muscle complex of your upper body. This ball-and-socket joint allows your arms to move in practically any direction you want. But despite their complexities you don't need to spend hours building up your shoulders. Not only is this a waste of time, but you're setting your shoulders up for future joint injury problems.

Instead of focusing on heavy weights, try a shoulder workout based on a triset: three different exercises for the same muscle group performed without a break. Combine this with lighter weights, higher reps and less rest between sets and you'll build impressive shoulders in no time.

Training Protocol
Perform the first exercise, the unilateral reverse flye, followed immediately by the seated lateral raise, followed immediately by the modified dumb-bell press. Rest for 30 seconds before completing another triset. If you're just starting out, do this triset two or three times, once or twice a week, with at least three days rest between sessions. For a more advanced workout, perform four or five circuits of trisets twice a week, with at least two days rest in between.