Build bigger, more striated delts with this workout by JYM Athlete Josh Mota. This is a pure "meat and potatoes" routine of shoulder presses and raises – 24 sets total, all in the muscle-friendly rep range of 10-12. Check out the above video to see Josh demonstrate all six exercises. Here are some coaching cues for executing the movements properly:
Smith Machine Shoulder Press: Lower the bar to chin level; don't go below that. This will keep your shoulders safe and keep tension on the deltoids.
Standing EZ-Bar Reverse Shoulder Press: Grip the EZ-bar at shoulder width and press it up at roughly a 45-degree angle.
Dumbbell Lateral Raise: Josh keeps his palms facing backward for full isolation.
Dumbbell Front Raise: Do these one arm at a time, alternating sides every rep, keeping your thumb up with palm facing inward.
Dumbbell Bent-Over Lateral Raise: Keep your torso stationary throughout to fully isolate the rear delts; don't swing your body up.
Dumbbell "Functional" Shoulder Raise: Start with a front raise, and at the top shift the dumbbells out to the sides (to the top position of a lateral raise). Lower the dumbbells down to your sides, then lift back up in a lateral raise. At the top, shift the dumbbells to the top of a front raise, then lower down. That's one rep.
