Sometimes there’s no better way to start the work week than with a circuit, especially one that helps you on your shoulder building quest for a V-shape torso. Though they’re a comparatively small muscle you can dedicate just 30-minutes to 3D shoulders that’ll stand out from the crowd. You’ll target the front, rear, and side delts in four shoulder building moves. You should complete this workout in 30 minutes after performing the 3-4 total circuit rounds (not including warm-up).

Warmup

Shoulder circles with 5-lb weights

Your shoulders are a very delicate muscle and can be prone to injury. This means that  jumping into a hardcore shoulder building circuit out of the gate isn’t the wisest choice. Start by grabbing a 5-lb dumbbell in each hand. Now, raise both dumbbells to your side and perform short shoulder circles in a forward motion. The circumference of your circles should be approximately 6″. Complete 10 full rotations, rest for 30 seconds, and perform the same exercise in reverse. Perform a total of two sets (one in each direction).

Your 30-minutes to 3D shoulders circuit

All exercises should be performed in a continuous, non-stop circuit. Rest for 90 seconds and perform 3-4 additional sets of the circuit.

1. Dumbbell shoulder press

To begin the 30 minutes to 3D shoulders circuit, perform dumbbell shoulder presses to engage the entire shoulder complex with slightly more focus on the front deltoids. Select a weight in which you will fail between 12-15 repetitions.

2. Dumbbell high pull

To start off, stand with a slightly wider than shoulder-width overhand grip. Then pull the dumbbells up and in front of the bottom to approximately chest-height. Select a weight in which you will fail between 12-15 repetitions for this muscle group.

3. Dumbbell rear delt flye

The dumbbell rear delt fly will isolate the rear and side deltoids. Standing straight, with legs shoulder-width apart, lean forward at the waist. Keep your back straight, allow the dumbbells to hang under your chest. You should angle your wrists so that your pinky fingers are slightly higher than your thumbs. Slowly raise arms straight up to the sides. Select a weight in which your muscles fail at 15 repetitions.

4. Front plate raises

Front plate raises are a great explosive movement to finish off your front deltoids. With your hands in front of you, hold a barbell plate and lift forward. Raise the plate to slightly above eye level (if you can peek through the hole you’ve lifted the weight high enough). To truly make every second count in your 30-minutes to 3D shoulders workout, select a weight in which you fail at 15 repetitions.

 

Follow this quick smart 30-minutes to 3D shoulders circuit once or twice a week and you’ll soon increase your V-shape muscle by building a huge shoulders.