‘Think about round shoulders, like two big balloons and a small waist. That’s what Build Shoulders is all about. So, let’s get to it!’
I’m with you, Sagi, as we dive into Body Beast Build Shoulders. This is my review.
This Body Beast session takes just under 40 minutes and blasts all three heads of the shoulders: the anterior (front), medial (side) and posterior (rear) deltoids.
You’re going to need your bench or stability ball and your dumbbells. If you have one, then you can use your EZ curl bar too. I stick with my Orbus adjustable dumbbells as they’re just so quick to swap the weights out and in.
Time For The Body Beast Warm Up!
As ever with Body Beast, the Build Shoulders warm up is pretty short, but at 3:30 it is the longest warm up so far.
As well as the usual jogging and arm circles, there are some exercises with weights as well. Very useful, as the shoulders are an intricate muscle group and need to be warmed up carefully before you start to blast them to pieces!
Seated Shoulder Press
This is a simple exercise to start off with and is an all-round shoulder blaster. Sit on your bench with the backrest raised up and complete a simple shoulder pressing action. Decrease the reps and increase the weight, from 15 reps, to 12 reps, to 8. Now we’re running a drop set for the last set of 8. After the first set of 8, reduce the weight and dive straight in with the second set of 8.
Round 1: 15 reps
Round 2: increase weight: 12 reps
Round 3: increase weight: 8 reps
Drop set: decrease weight: 8 reps
Side Lateral Raise And Upright Rows
This one is a superset session, three in total. 15 reps, down to 12, down to 8, with a double set of 8 upright rows to finish off.
For the side lateral raise, start with your arms by your sides and then raise them up and out to the sides, keeping your elbows relatively straight. This is a superset, so once you’ve finished the lateral raise jump straight in to the upright rows.
If you have an EZ curl bar, then you can use it for the upright rowing . If not, like me, stick with the dumbbells.
Start with a light weight, then increase the weight as the reps come down to 8. Drop setting on the last set.
Round 1: side lateral raise: 15 reps
Round 1: upright rows: 15 reps
Round 2: side lateral raise: increase weight: 12 repsRound 2: upright rows: increase weight: 12 reps
Round 3: side lateral raise: increase weight: 8 reps
Round 3: upright rows: increase weight: 8 reps
Drop set: upright rows: decrease weight: 8 reps
Underhand Press / 1, 1, 2 Front Raise / Rear Delt Raise
‘Are you ready to beast-up? Are you ready to get big?!’
Well, I sure am and now we’re into our first giant set of this Body Beast shoulder session. Three exercises in a row, each exercise carried out straight after the previous. This one is going to sting, bad!!
The underhand press is very similar to a shoulder press, but you hold the bar with the same grip as if you’re going to do an arm curl. If you have an EZ bar, you can use it for this exercise. I just used my Orbus adjustable dumbbells.
Start with the bar at chin level and then extend your arms, pushing the bar up above your head.
Then we’re straight into the 1, 1, 2 front raise. This gets very tiring as there are three moves for each rep. Sat on your bench, with the weights at your sides, first lift one arm up in front of you so it’s parallel to the floor, then lower it and raise the other. Finally, raise both arms together. That’s one rep. A few of these and your delts are going to be burning, Mine were in pieces!
And once we’ve finished the set of front raises, we need to dive straight in and go for the rear delt raise, sitting on the bench and bending over.
Round 1: underhand press: 15 reps
Round 1: front raise: 15 reps
Round 1: rear delt raise: 15 reps
Round 2: underhand press: increase weight: 12 reps
Round 2: front raise: increase weight: 12 reps
Round 2: rear delt raise: increase weight: 12 reps
Round 3: underhand press: increase weight: 8 reps
Round 3: front raise: increase weight: 8 reps
Round 3: rear delt raise: increase weight: 8 reps
After this giant set I am definitely feeling the blood blasting around my shoulders and they feel as big as cannonballs!!
Dumbbell Shrug And Scap Trap Superset
Another superset here and you can use some nice heavy weights for the dumbbell shrug – which is carried out exactly as it sounds. Make sure you don’t use too much weight so that you don’t get the full range of motion though.
Then it’s straight on to the scap trap, which is done laying face down on the incline bench holding weights. Kind of do a shrugging motion, aiming to get your shoulder blades together.
Round 1: shrug: 15 reps
Round 1: scap trap: 15 reps
Round 2: shrug: increase weight: 12 reps
Round 2: scap trap: increase weight: 12 reps
Round 3: shrug: increase weight: 8 reps
Drop set: shrug: decrease weight: 8 reps
Round 3: scap trap: increase weight: 8 reps
Sagi Six Way / Tuck and Roll
For the Sagi six way, start sitting down with your arms straight and by your sides. Raise them to the side, then move them to the middle, lift them up above your head, then back down, and then to the sides, and FINALLY down!
This is a monster of an exercise and completely finished of my shoulders. Believe me, you will not need heavy weights for this exercise.
Then go into the tuck and roll, which you start by laying on your back. Roll your knees up to your head and then roll back out. Now we are done, except for the cool down.
Round 1: Sagi Six Way: Light weights: 12 reps.
Round 1: Tuck and Roll: 15 reps.
Round 2: Sagi Six Way: decrease weight: 8 reps.
Round 2: Tuck and Roll: 15 reps.
Then there’s less than a minute of stretching out your shoulders and you’re done. As ever, the cool down is over very quickly!
I think this is a lot of work to put your shoulders through. The shoulders are quite a small and intricate muscle group, so be careful. That said, this is a great routine for really nailing all three of your deltoid heads. Enjoy!
Did You Find This Post Useful?
Have you done this workout? Let me know how you got on, I’d love to hear from you. What was your favourite exercise and was there anything that got the better of you? Get in touch and tell me your story.