Shoulder Supersets Workout For Round, Strong Delts

Shoulder Supersets Workout For Round, Strong Delts

Shoulder supersets are are a fantastic way to blast your shoulders in a minimal amount of time.

Supersets are pairs of exercises that you complete back to back. 

So, instead of performing, for example, 4 sets of 10 reverse cable flyes before moving on to 4 sets of 10 rear delt facepulls, you complete a set of reverse cable flyes, then a set of rear delt facepulls, and repeat for all sets.

Using minimal rest with lighter, focused accessory exercises is great method for bringing up lagging body parts, or pushing through a shoulder strength plateau.

These exercises are common in bodybuilding for working on all parts of your delts. They will help you find an eliminate weaknesses that are holding you back on your compound lifts.

And of course, you’ll build gorgeous shoulders for showing off all year long! 

Don’t forget to PIN this workout!

Shoulders Supersets Workout

shoulder supersets workout

How to Perform: Shoulder Supersets Workout


Superset #1: Warm-Up Sets

  • A1: Reverse cable flyes 1 x 15-20
  • A2: Rear delt facepulls 1 x 15-20

Superset #2: Rear Delts

  • B1: Reverse cable flyes 4 x 10-12
  • B2: Rear delt facepulls 4 x 10-12

Superset #3: Front Delts

  • C1: Single arm cable lateral raises 4 x 12-10
  • C2: Cable upright rows 4 x 10-12

Superset #4: Shoulder Press

  • D1: Dumbbell overhead shoulder press 4 x 10-12
  • D2: Seated shoulder hammer press 4 x 10-12

Superset #5: Front Raises

  • E1: Front shoulder dumbbell raise 4 x 10-12
  • E2: Standing front shoulder plate raise 4 x 10-12


More Workouts to Try!

More Resources For Your Shoulder Supersets Workout!

The downloable PDF version of this workout, including ALL INSTRUCTIONS for each exercise, is available in my FREE Resource Library.

The instructions for the shoulder supersets exercises provide detailed coaching cues and pictures. 

If you like this format, you’ll also love the personalized training plans I create for my clients using the same platform. There’s even an app you can use to plan, track, and perform your workout and keep in touch with me, your trainer!

I also have other freebies for you available in the Resource Library: printable habit trackers and workout planners and calendars.

You’ll also find more workouts, like my super popular 30 Day Full Body Workout Challenge, motivational posters, worksheets, and more.

healthy habits worksheet
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