Shoulder Workout for Mass

Shoulder workout for mass building

If you want to build massive shoulders, try this workout!

Danny Broadhurst is at it again. This time, he’s preparing for the NPC Nationals in Miami! Follow along for an intense shoulder workout as Danny gives us an inside look at what exercises and weight he uses.

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Smith Machine Shoulder Press

Smith machine shoulder press behind the neck

Smith machine shoulder press behind the neck 2

Make sure you get several warm-up sets in before you start stacking the weight on the bar. We’re shooting for just three sets on all exercises and the goal is to increase the weight with every set. In the video, Danny’s form shows him lowering the weight behind his neck. This position is controversial and, if you decide to use it, should be used with caution. Ensure that you don’t go below a 90 degree range of motion with your arms and shoulder. This is to avoid putting excess tension and strain on the internals of the shoulder, specifically the rotator cuff.

Also, be sure to avoid pushing your neck forward, as this can cause injury. In short, if you aren’t comfortable using this form, simply lower the weight in front like a standard Smith machine shoulder press.

Exercise Set DS SS Reps Rest time (min)
Smith Machine Shoulder Press 1 8-12 1-3
2 8-12 1-3
3 8-12 1-3

Dumbbell Front Raises

Dumbbell front shoulder raises

Take note that Danny is rotating his wrists so that his thumbs are pointing upwards at the top of the range of motion. Additionally, you can see from the video that he is raising the dumbbells to the center-line of his chest, and even crossing over slightly on some repetitions. He’s taking care not to bounce with his knees or legs to push the weight up, but rather is focusing just on using his front shoulder muscles to lift the weight.

 

Exercise Set DS SS Reps

(each arm)

Rest time (min)
Dumbbell front raise 1 8-12 1-3
2 8-12 1-3
3 8-12 1-3

Barbell One Arm Side Raises

Side barbell shoulder raiseBarbell one-arm side raises

This exercise requires the use of your stabilizer muscles and puts a slightly different tension on your side delts. If you don’t have the straight barbells like Danny is using, you can always use dumbbells. As always, ensure that your core is tight, your back is straight, hips are tucked under and you’re using the mind-muscle connection to lift with your shoulders only.

Exercise Set DS SS Reps

(each arm)

Rest time (min)
Barbell one arm side raises 1 8-12 1-3
2 8-12 1-3
3 8-12 1-3

Machine Side Lateral Raises

Machine side lateral raises for shoulders

If you don’t have this machine at your gym, you can use any side lateral raise machine that’s available. If nothing is available, you can use cables with a low attachment and raise two simultaneously.

Exercise Set DS SS Reps

(each arm)

Rest time (min)
Machine side lateral raises 1 8-12 1-3
2 8-12 1-3
3 8-12 1-3

Dumbbell One Arm Reverse Fly

Danny braces himself on the incline bench with his head, being careful not to put too much strain on his neck in the process. The bend in your arm will remain the same for the entire range of motion, as this is a fly NOT a row. We’re recruiting the rear delt muscle here, so if you bend your arm to raise the weight you’ll be using your lat instead.

Exercise Set DS SS Reps

(each arm)

Rest time (min)
Dumbbell One Arm Reverse Fly 1 8-12 1-3
2 8-12 1-3
3 8-12 1-3

More workouts from Danny Broadhurst

If you liked this workout, then you’re going to love Danny’s Big Arm Bible 2 program! It’s 30 days to massive arms and includes workouts for all other body parts as well.

The Big Arm Bible 2 is part of the All Access Pass and you can get a 14-day FREE trial right now!

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