
Dave DePew’s Shoulder Assault workout is designed to target all aspects of your shoulder muscles, focusing on increasing mechanical tension and metabolic stress to improve muscle volume and density. This workout incorporates a mix of compound movements and supersets to best target each head of the deltoids, maximizing stimulation for optimal growth and development.
Equipment Needed for This Workout
- Barbell and weight plates
- Dumbbells
- Resistance bands
- Bench
- Mat (optional)
The Workout: Shoulder Assault
Barbell Standing Overhead Strict Press
- Sets/Reps:
- 1 x 12
- 1 x 10
- 2 x 8
- 2 x 6
- 1 x 4
- 1 x 10
- 1 x 12
- Target Muscles: Deltoids, triceps, upper chest
- Technique: Stand with feet shoulder-width apart, holding the barbell at shoulder height. Press the bar overhead, extending your arms fully. Lower the bar back to the starting position with control. Focus on maintaining a solid brace and squeezing the glutes as you lock out overhead to keep a stable stance.
Barbell Push Press
- Sets/Reps: 4 x 4-6
- Target Muscles: Deltoids, triceps, traps, core
- Technique: Similar to the first exercise, but with a slight dip and drive of the knees to generate explosiveness off the top of the chest. Your leg drive will be essential in helping lockout with heavier loads. Control the bar back down as best you can and reset before the next rep.
Superset 1: Dumbbell Seated Arnold Press & Dumbbell Bent Over Back Raise
- Dumbbell Seated Arnold Press: 3 x 8-12
- Target Muscles: Deltoids (anterior and medial)
- Technique: Sit on a bench with dumbbells in hand, palms facing into your body. As you press the dumbbells overhead, rotate your palms outward. Lower the weights back down, reversing the motion.
- Dumbbell Bent Over Back Raise: 3 x 8-12
- Target Muscles: Rear deltoids, upper back
- Technique: Bend over with a slight knee bend and a straight back. Lift the dumbbells back and slightly out to your sides, focusing on squeezing your shoulder blades together. Lower them back down with control. Emphasize the lower range of motion with a slight pause maintaining tension on the posterior head of the deltoid muscles.
Superset 2: Barbell Front Raise & Dumbbell Side Raise
- Barbell Front Raise: 3 x 8-12
- Target Muscles: Deltoids (anterior)
- Technique: Stand with feet shoulder-width apart, holding a barbell with both hands. Lift the barbell straight in front of you to shoulder height, then lower it back down. Emphasize the lower range of motion with a slight pause maintaining tension on the anterior head of the deltoid muscles. Don’t allow the bar to rest on the thighs.
- Dumbbell Side Raise: 3 x 8-12
- Target Muscles: Deltoids (lateral)
- Technique: Stand with feet hip-width apart, holding dumbbells at your sides. Raise the dumbbells laterally to shoulder height, then lower them back down with as much control as possible. Keep your arms slightly bent. Emphasize the lower range of motion with a slight pause maintaining tension on the medial head of the deltoid muscles. Avoid using momentum until it’s absolutely necessary.
Superset 3: Overhead Band Press & Wide Push-Ups
This set is a Burnout! You are expected to have reps that fail. You may take a momentary rest pause or make modifications to lower the resistance, but give this last superset everything you have.
- Overhead Band Press: 3 x 10
- Target Muscles: Deltoids, triceps
- Technique: Stand on a resistance band with feet shoulder-width apart, holding the handles at shoulder height. Press the bands overhead until your arms are fully extended. Lower back down with control.
- Wide Push-Ups: 3 x 10
- Target Muscles: Chest, shoulders, triceps
- Technique: Assume a push-up position with hands wider than shoulder-width. Lower your body until your chest nearly touches the ground, then push back up. Focus on keeping your body straight and core engaged.
Getting the Most From This Workout
To fully benefit from the Shoulder Assault workout, focus on maintaining proper form and control throughout each exercise. The combination of heavy compound lifts and targeted isolation exercises will ensure a thorough shoulder workout, promoting significant muscular development of the shoulders.
Workout Category: Muscle Building / Hypertrophy / Bodybuilding
This workout is specifically designed to build muscle mass in the shoulders. The use of compound movements combined with supersets allows for a comprehensive training session that targets all areas of the shoulder muscles. No muscle fiber in the deltoids shall go untrained!
Fitness Level: Intermediate to Advanced
- Intermediate: This workout is suitable for those who have a good understanding of shoulder exercises and are looking to increase their muscle volume and mass.
- Advanced: Advanced lifters will find this workout challenging and effective for enhancing shoulder size and fullness. The inclusion of heavy lifts and supersets makes it ideal for experienced individuals.
Note: Beginners should focus on mastering proper form and may consider using lighter weights or fewer sets to adapt to the intensity and volume of the workout.
Conclusion
The Shoulder Assault workout is perfect for those looking to develop huge, well-rounded shoulders. By incorporating a variety of exercises and intensities, this workout ensures maximum muscle engagement and growth.
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