Workout Routines

Carve Out Massive Delts in 20-Minutes

Add inches to your deltoids and save time with incline raises in an at home routine.

delt exercise with barbell
Duration 20 min
Exercises 4
Equipment Yes

Give yourself a raise! Make your delts pop in less time than it takes to boil an egg.

When your goal is to train shoulders, but time is tight, don’t bother with overhead presses. If you’re already reasonably strong, the minutes you take to work up to a challenging load is time better spent training the delts full force, and you won’t leave yourself much chance of doing other exercises afterward.

SEE ALSO: Delts To Die For

Instead, focus on raises, which will begin pumping your delts with little warmup required. This approach also allows you to train shoulders at home with just a bench and dumbbells. Use the “Delts in 20” workout, which you can complete in less time than it takes to cook an egg. Go ahead and try it: Put the egg on, hit the workout, and enjoy some post-workout protein afterward.

Quick Tip: Stretching a muscle after training it flushes more blood into the area, improving nutrient delivery, which helps it grow. 

High Speed Delt Workout

Exercise 1

Hinged Lateral Raise
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4 sets
8-10 reps
60 sec rest
Bend at hips so torso angles forward.

Exercise 2

Barbell Incline Front Raise
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3 sets
8-10 reps
60 sec rest
Set bench to a 45-degree angle and rest on it chest-down then do front raises.

Exercise 3

Incline Bentover Flye
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3 sets
12-15 reps
60 sec rest
Bend your hips so your torso angles forward.

Exercise 4

Door-frame strech
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2 sets
Hold 30 sec reps
10 sec rest
Bend your elbow 90 degrees, raise your arm 90 degrees, and rest your forearm against a door frame and stretch the pec and delt.