Line One Workout Series


Muscular strong shoulders are essential for a v-shaped upper body. They not only tie your physique together, but are crucial to multiple strength movements. However, the shoulders are one of the body’s smaller muscle groups and require a tactical approach for growth. Try Line One’s shoulder workout to maximize your shoulder gains.

1. Standing Dumbbell Press

4 Sets x 12 Reps

The first two sets are warm ups. For sets 3 and 4, increase the weight so your muscles fail at the 12th rep. This movement allows your traps and medial deltoid to fill up with a tremendous amount of blood causing the perfect pump to the upper half of the body.

2. Upright Rows

4 Sets x 25 Reps

This movement pumps up the traps and outer medial deltoid. Moderate weight and high reps will give you a serous pump. Grab Barbell slightly wider than shoulders. Pull upwards with elbows

3. Dumbbell Side Lateral Raises

3 Sets x 20 Reps

Adds tremendous width to your physique. Increase each of the 3 sets gradually. Shoulders should start looking and feeling very pumped by set 2. Keep strict form.

4. Bent Over Dumbbell Rear Lateral Raises 

4 Sets x 20 Reps

This movement will add mass to the rear deltoids creating a 3-dimensional look for your physique.

5. Seated Machine Shoulder Press

4 Sets x 15 Reps

You should lift heavy on all 4 sets during this exercise. Increase the weight each set. Exercise can be executed on a smith machine or standard selectorized shoulder press.

6. One Arm Cable Side Lateral Raises

4 Sets x 12 Reps

This movement caps off the side of your deltoid giving a rounded look to your overall deltoid development.

7. Barbell Shrugs

4 Sets x 15 Reps

Hold the barbell with a wide grip. Shrug your traps until they practically touch your ears. Hold for a two second count. Creates separation between your traps and deltoids.

8. Dumbell Armpit Row

3 Sets x 12 Reps

This exercise can be executed standing or seated. Pull dumbbells up into your armpits and hold for two second count. Increase the weight each set. Enhances your 3D look, especially from your side and back.

About the Author

Stephen Frazier, IFBB PRO 

IFBB Pro Stephen Frazier has been been a valuable member of the Line One Team for years. As a personal trainer, Stephen has developed multiple targeted workout plans for competitive bodybuilders and athletes alike. His Line One Workout Program is designed to combine with Line One supplements to efficiently build thick lean muscle.