The Daily BJ |

The Classic Shoulder Circuit

Over the years, this has been one of may favorite shoulder circuits. It hits all heads of the deltoids (rear, lateral, and front) and flows from the weakest to strongest move as you fatigue for extended time under tension and a massive muscle pump.

Here's how it works:

Do each move for 40 seconds with 20 seconds of rest between moves:

1. Reverse Flys

2. Lateral Raises

3. Front Raises

That's 1 round. Do 3-5 rounds, resting a minute between rounds. If you're using it as a starter or finisher, just do a round or two.

You can do this seated on a bench or standing.

Want to make it harder using the same load? Use a 45-15, 50-10, 55-5 or 60-0 work to rest for each move. A minute for each move back to back to back will light anyone up, even with light weights.