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Bikini Pro Casey Samsel’s Superset Workout for Sculpted Shoulders

Try this workout to carve gorgeous shoulders like an IFBB Pro League athlete.

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  • 35 min.

  • 6

  • Yes

Casey Samsel
Chris Nicoll
Casey Samsel
Chris Nicoll

Sculpt stage-worthy shoulders with this workout from IFBB Pro League bikini athlete Casey Samsel (@caseysamsel_bikini).

“This superset workout covers the front and rear delts and shoulder cap, so it’s ideal for achieving full, round shoulders,” Samsel says. “You can increase the reps and lower the weight for a conditioning focus or decrease the reps and up the weight to focus on building muscle. Begin with light rotator cuff exercises to warm up your shoulders before engaging them in the lifts.”

Superset pairs are listed as A and B in the workout below. 

Routine

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The Superset Shoulders Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
12-15
Rest
--
Lower elbows to 90 degrees at bottom of rep.
Exercise 2 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
--
Keep elbows bent 45 degrees; don’t lift past shoulders.
Equipment
Barbell, Bench
Sets
3
Reps
12-15
Rest
--
Keep weight light and focus on front delt.
Exercise 4 of 6

Seated Front Raise

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
--
How to
*per side. Keep back against seat. Bend elbows slightly, moving arms from vertical to horizontal.
Exercise 5 of 6

Cable Row Standing

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
12-15
Rest
--
Use a light enough weight to isolate tops of shoulders and rear delts. Raise bar only to chest.
Exercise 6 of 6

Rear-Delt Flye

Equipment
Sets
3
Reps
12-15
Rest
--
Turn the outside of hands in to feel the burn in the rear delt and shoulder cap.
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