Christian Castano

BOULDER SHOULDER WORKOUT 💪🏼🔥

10 movements. Every head of the delt. Zero wasted reps.

📌 SAVE this for your next push day

🔥 MILITARY PRESS — 4 x 8-10
Bar to chin, drive straight up. Elbows under the bar, core braced. The mass builder.

🏋️ PLATE ARNOLD’S — 3 x 10-12
Palms face you at chest height, rotate and press overhead. Fries all three delt heads in one rep.

⬆️ ALTERNATING FRONT RAISE — 3 x 12 each arm
Raise to eye level, lower slow, switch. No swinging. Squeeze at the top for a full second.

🎯 BEHIND-THE-NECK PRESS — 3 x 8-10
Bar to ear level behind the head, press up. Only as deep as your mobility allows.

🦅 ALTERNATING LATERAL RAISE — 4 x 12 each arm
Out to shoulder height, slight elbow bend. Pour the pitcher at the top. Builds width.

🔄 EXTERNAL ROTATION PRESS — 3 x 10
Hands at 90 degrees, rotate up as you press overhead. Rotator cuff and rear delts.

🚣 CHEST SUPPORTED UPRIGHT ROWS — 3 x 10-12
Chest pinned to the bench, pull to chin, elbows high and wide. All delt, no back cheat.

🦇 REVERSE FLIES — 4 x 12-15
Face down, arms hang straight, raise wide like wings. Squeeze shoulder blades together.

🛡️ INCLINE PLATE FRONT RAISE — 3 x 12
Chest on incline, raise to forehead height. Zero momentum — front delts work every rep.

👼 HALOS — 3 x 8 each direction
Circle the plate around your head slow and controlled. Delts, traps, and core stabilize.