Looking for a workout program to bring up your lagging delts? Check out this 12 week Cannonball Delt Workout program guaranteed to blow up your shoulders!
The first phase sets the foundation for stronger and sturdy shoulder muscles.
The second phase builds on top of the first phase and will help you continue to build your shoulder muscles and shoulder strength.
The third and final phase of this program is geared towards building ripped and striated shoulders.
The ultimate goal: To build cannon ball delts that look ready to blast through your skin.
For optimal results, substitute this workout in for your shoulder day in your normal workout routine.
*On standing dumbbell presses, perform 1.5 reps for each rep. So, a full rep will be one full range of motion followed by the bottom half of the range of motion. These are absolutely killer, so perform with good form and enjoy the pump.
*On your final set of standing overhead press, perform a double drop set by dropping the weight used by 50% and performing reps to failure twice.
For this program, you’ll want to keep your rest in between sets to 30-60 seconds. The rep tempo of each exercise should be 2/0/2. Keep the weight under control and focus on feeling the muscle work through the entire range of motion.
Any exercises with letters represent part of a superset or triset. Perform each exercise within the superset/triset with minimal rest in between exercises and take a full rest period once you’ve completed the entire superset/triset.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Single Muscle Group - Training Level
Intermediate - Program Duration12 weeks
- Days Per Week
1 - Time Per Workout45-60 minutes
- Equipment Required
Bands, Barbell, Cables, Dumbbells - Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
The following workout is broken down into three phases and is the perfect workout program to take your delts to the next level.The first phase sets the foundation for stronger and sturdy shoulder muscles.
The second phase builds on top of the first phase and will help you continue to build your shoulder muscles and shoulder strength.
The third and final phase of this program is geared towards building ripped and striated shoulders.
The ultimate goal: To build cannon ball delts that look ready to blast through your skin.
For optimal results, substitute this workout in for your shoulder day in your normal workout routine.
Phase 1: Weeks 1-4
| Exercise | Sets | Reps |
|---|---|---|
| 1. Band Pull Apart | 5 | 12-15 |
| 2. Overhead Press | 4 | 8-10 |
| 3. Face Pulls | 3 | 10-12 |
| 4. Lateral Raise | 3 | 10-12 |
| 5. Front Cable Raise | 3 | 10-12 |
Phase 2: Weeks 5-8
| Exercise | Sets | Reps |
|---|---|---|
| 1. Band Pull Apart | 5 | 12-15 |
| 2. Seated Military Press | 4 | 8-10 |
| 3. Standing Dumbbell Press* | 4 | 10 |
| 4. Bent Over Rear Delt Fly | 3 | 12 |
| 5a. Lateral Raise | 3 | 10 |
| 5b. Front Raise | 3 | 10 |
Phase 3: Weeks 9-12
| Exercise | Sets | Reps |
|---|---|---|
| 1. 3 Way Band Pull Apart | 5 | 15 total |
| 2. Standing Overhead Press* | 5 | 8-10 |
| 3a. Cable Lateral Raise | 4 | 12 |
| 3b. Cable Front Raise | 4 | 12 |
| 3c. Face Pulls | 4 | 12 |
| 4. Seated Arnold Press | 3 | 10 |
| 5. Heavy Dumbbell Shrug | 5 | 8 |
For this program, you’ll want to keep your rest in between sets to 30-60 seconds. The rep tempo of each exercise should be 2/0/2. Keep the weight under control and focus on feeling the muscle work through the entire range of motion.
Any exercises with letters represent part of a superset or triset. Perform each exercise within the superset/triset with minimal rest in between exercises and take a full rest period once you’ve completed the entire superset/triset.
