The Exact Shoulder Workout a Pro Bodybuilder Uses to Build 3D Delts

There’s nothing like well-rounded, capped shoulders. While most guys chase big biceps that pop through their t-shirts, it’s your delts that really make that shirt fit right. Yet shoulders often get overlooked, with too many dudes spending years hammering benches, rows, and curls—building everything but their shoulders. If you want a balanced, impressive upper body, skipping shoulder work isn’t an option.

If you need proof, just ask six-time Mr. Olympia Chris Bumstead, who's famous for his massive, vascular shoulders. In a recent newsletter, he emphasized how broad, well-developed shoulders make your entire physique pop from every angle. He also shared the exact workout routine he uses to build those iconic boulder-like delts.

Related: The 6-12-25 Method: A Smarter Way to Build Muscle With Volume

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Chris Bumstead's Shoulder Building Workout 

Warmup (Five Minutes) 

• Banded shoulder dislocates: One set of 15 reps 
• Wall slides: One set of 12 reps
• Light DB lateral raises: Two sets of 15 reps

Superset One

A1. Seated Dumbbell Shoulder Press

Seated DB Shoulder Press

James Michelfelder

How to Do It

1. Raise the back of an adjustable bench to vertical and sit back against it with a dumbbell in each hand, to start. 
2. Hold the weights at shoulder level and then press them straight overhead. 
3. Perform four sets of eight to 10 reps, following a tempo of three seconds down, one second pause, two seconds up, one second squeeze at the top. 

Pro Tip

Keep elbows slightly forward, control the descent.

A2. Cable Lateral Raise (Single-Arm)

Cable Lateral Raise (Single-Arm)

Getty Images/Sammyvision

How to Do It

1. Set the cable pulley to the lowest position and attach a single handle, to start. 
2. Stand to the side of the machine, holding the handle with the arm farthest from the cable. 
3. With a slight bend in your elbow, raise your arm out to the side until it’s parallel to the floor. 
4. Lower the weight slowly back to the starting position.
5. That's one rep.
6. Perform four sets of 12 to 15 reps, following a tempo of three seconds down, one second pause, one second up, one second squeeze at the top. 

Pro Tip

Focus on constant tension, no swinging.

Superset Two 

B1. Arnold Press 

Arnold Press

Beth Bischoff

How to Do It

1. Sit at the end of a flat or incline bench, or stand, holding dumbbells with palms in, resting on your thighs. 
2. Use your knees (if seated) or curl the dumbbells (if standing) to bring your arms to 90 degrees, palms facing you. 
3. Inhale, squeeze your shoulder blades for posture. 
4. Exhale, press dumbbells overhead, rotating palms out and moving elbows laterally. 
5. Stop just before locking out, biceps near ears. Pause, then lower back down.
6. Perform three sets of 10 to 12 reps, following a tempo of three seconds down, two seconds up, one second squeeze at the top. 

Pro Tip

Rotate smoothly, don’t rush the transition.

B2. Leaning Dumbbell Lateral Raise

Leaning DB Lateral Raise

James Michelfelder and Therese Sommerseth

How to Do It

1. Stand next to a sturdy object (like a pole or rack) and lean your torso slightly away from it, holding a dumbbell in the outside hand.

2. With a slight bend in your elbow, raise the dumbbell out to the side until your arm is parallel to the floor.

3. Pause briefly at the top, then slowly lower the weight back down.

4. Perform three sets of 15 reps per arm, following a tempo of three seconds down, one second pause, one second up, one second squeeze at the top. 

Related: The Plank Variation That Serious Lifters Use to Protect Their Hips and Adductors

Superset Three

C1. Reverse Pec Deck 

Reverse Pec Deck

Getty Images/Ibrakovic

How to Do It

1. Sit facing the pec deck machine, chest against the pad, to start.
2. Grip the handles with elbows slightly bent, arms extended forward.
3. Pull the handles outward and backward, squeezing your shoulder blades together.
4. Perform three sets of 15 to 20 reps, following a tempo of three seconds down, one second pause, one second up, one second squeeze at the top. 

C2. Dumbbell Front Raise (Palms‑Down Grip)

Dumbbell Front Raise

James Michelfelder

How to Do It

1. Hold a dumbbell in each hand with your palms facing your thighs. 
2. Keeping your arms straight with a slight bend through the elbows, lift the dumbbells in front of you until they reach shoulder height, then slowly lower them back down.
3. Perform three sets of 12 to 15 reps, following a tempo of three seconds down, one second up, one second squeeze at the top. 

Pro Tip

Control the lowering phase, don’t let the dumbbells drop.

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