SCULPT
🔵 Shoulder Specialisation
A dedicated shoulder session hitting all three deltoid heads plus the rotator cuff. Designed for lifters who want capped, 3D deltoids and bulletproof shoulder health.
45–70 min
7 exercises
intermediate Anterior DeltMedial DeltPosterior DeltRotator Cuff
Select Intensity
Exercises
1
Overhead Press (Barbell)
shoulders · intermediate
Sets 4
Reps 4–6
Rest 150s
Strength focus. Log your weights and beat last session.
2
Arnold Press
shoulders · intermediate
Sets 3
Reps 8–12
Rest 90s
3
Lateral Raise
shoulders · beginner
Sets 5
Reps 12–20
Rest 60s
5 sets of medial delt work — this is the volume that builds width.
4
Cable Lateral Raise
shoulders · beginner
Sets 3
Reps 12–16
Rest 60s
Constant tension variation after dumbbells.
5
Rear Delt Fly (Reverse Pec Deck)
shoulders · beginner
Sets 4
Reps 12–20
Rest 60s
High-rep rear delt work for balanced shoulders.
6
Face Pull
shoulders · beginner
Sets 3
Reps 15–20
Rest 60s
Shoulder health. External rotation at the peak.
7
Upright Row
shoulders · intermediate
Sets 3
Reps 10–12
Rest 75s
Wide grip — do not raise elbows above shoulder height.