Shoulder Training: Rear and Side Delts
Build boulder shoulders with these exercises!
Side Delts: Dumbbell Lateral Raises and Upright Rows
Rear Delts: Facepulls and Bent Over Lateral Raises
If the upright row causes shoulder pain, substitute in cable lateral raises or simply do more dumbbell raises.
3-4 sets of 8-20 reps, 2-4 times per week will be great for most to build bigger shoulders!
A sample routine could be:
Upright Rows 4 sets of 10 reps
DB lateral raises 3 sets 12 reps
Facepulls: 3 sets of 20 reps
Upright Rows: 4 sets of 12 reps
DB lateral Raises 3 sets of 15 reps
Facepulls 4 sets of 15 reps
Bent Over Lateral Raises 3 sets of 20 reps