The super-set workout to pack size on your shoulders

To make your upper-body look twice as big, you need to start training your shoulders with intensity and volume. And we're sorry, but bolting a few presses onto your chest day won't suffice. to mastermind a workout that will double your shoulder size by cutting into your time spent resting.  

has deployed the muscle-growth technique of supersets – pairing moves together – to pump up your shoulders unlike any other workout you've done before.  

"Supersets are a great training method to really improve smaller or weaker muscle groups in the body. Given your shoulders are generally an area people miss out when training or don't give enough time in push or pull workouts, training them in this manner will really add a lot of lean muscle."

On certain moves you'll reduce your reps and increase your weights. This will shock your muscles to stimulate extra growth in your shoulders.

"Given the low rest time in between sets and the fact you're mixing heavier weights with dynamic moves, you'll also burn body fat by keeping your heart rate up throughout the workout," a

1Barbell military press

Military Press

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Superset with dumbbell front raise

Sets: 4

Reps: 12, 10, 8, 6

Rest: no rest

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.

2Single dumbbell front raise

single dumbbell front raise (end grip)

Sets: 4

Reps: 10 each arm

Rest: 60 seconds

Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat.  

3Lateral raise

Lateral Raise

Superset with lying rear delt fly

Sets: 3

Reps: 10

Rest: no rest

Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.

4Lying rear delt fly

lying rear delt fly

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Sets: 3

Reps: 12, 10, 8

Rest: 60 seconds

Lie on a bench, chest facing down, with a dumbbell in each hand underneath your shoulders. Slightly bend your elbows and raise your arms to the side until they're in line with your body. Lower the dumbbells to the floor and repeat. 

5Clean and press

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Clean and press

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Superset with barbell upright row

Sets: 4

Reps: 5

Rest: no rest

Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.  

6Barbell upright row

Barbell Upright Row

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Sets: 4

Reps: 8

Rest: 60 seconds

Hold a barbell in front of your body with your palms facing you and bend your knees slightly. Keep your back straight, head up and torso stationary as you lift the barbell towards your chin. Raise your elbows up and to the sides using your shoulder muscles to lift the weight. Lower under control back to the start position.

7Hammer jammer shoulder press

hammer jammer

Super set with kettle bell push press

Sets: 3

Reps: 10, 8, 6

Rest: no rest

Position a barbell so it's anchored in the corner of the gym. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. To begin the move push the bar away from you explosively until your arm is fully extended. Return under control to the start position.

8Two arm kettlebell push press

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two arm kettlebell push press

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Lower the kettlebells for 3 seconds, and explode them back up in one second. 

Sets: 3

Reps: 8

Rest: 60 seconds

Hold two kettlebells just behind your shoulders, palms facing forward. Squat down slightly before quickly straightening your legs and extending your arms above your head. One your arms are straight, bring them back to your shoulders and repeat.  

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