Workout Routines

The workout to build shoulders like Vin Diesel

Make broad, powerful delts the cornerstones of your physique.

The workout to build shoulders like Vin Diesel
Duration 60
Exercises 11
Equipment Yes

There are two secrets to building cantaloupe-size shoulders like Vin Diesel’s. First, go slow and don’t hurt yourself (more on that below). Second, make sure you develop the deltoids evenly, giving the rear head as much love as the front, which you’re no doubt already pounding with pressing exercises. In eight weeks, you can correct any imbalance to get your shoulders worthy of a close-up.

HOW IT WORKS

Because the joints in the shoulder are very mobile, they’re more susceptible to injury than other body parts, especially when you’re pressing heavy weights. Warming up properly so that the shoulders are pumped and well-prepared for heavier training to come cuts down your risk of feeling something pop or strain. That’s why we want you to follow the warmup we’ve included before the real lifting begins. It’s also why we put traditional meat-and-potatoes muscle-building moves like the military press later in the workouts. Yes, the exercises you do beforehand might fatigue you and limit the weight you can use on these lifts, but you’ll make it up in short order as you adapt.

We’re also focusing on the rear delts, which you’ll hit early on in each session. Because you can’t see them in the mirror, the rear delts tend to be forgotten, and their lack of development can result in a lopsided, incomplete look. Prioritizing the delts and pumping them up with plenty of reps will bring them up to Diesel proportions fast.

DIRECTIONS

The program has two parts (Phase I and Phase II), each lasting four weeks. In both phases, you’ll train shoulders only one day per week, so you can complete your other training on separate days (allow a day before and after chest training). Perform the warmup before each workout. 

Warmup

Exercise 1.

Band dislocation How to
Band dislocation  thumbnail
3 sets
10 reps
-- rest

Exercise 2.

Dumbbell halo How to
Dumbbell halo thumbnail
3 sets
8 reps
-- rest

Exercise 3.

Dumbbell Y-T-W-I How to
Dumbbell Y-T-W-I thumbnail
3 sets
8 (each direction) reps
0 rest

Exercise 4.

Spider crawl How to
Spider crawl thumbnail
3 sets
3 (up and down) reps
-- rest

Exercise 5.

Resistance Band Pull Apart You'll need: Resistance Band How to
Resistance Band Pull Apart thumbnail
3 sets
10 reps
-- rest

Workout 1 Phase I, Weeks 1–4

Exercise 1.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
30 reps
-- rest

Exercise 2.

Incline rear lateral raise You'll need: Dumbbells How to
Incline rear lateral raise thumbnail
2 sets
35 reps
-- rest

Exercise 3.

Bradford Press You'll need: Barbell How to
exercise image placeholder
2 sets
10 reps
-- rest

Workout 2 Phase II, Weeks 5–8

Exercise 1.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
4 sets
15 reps
-- rest

Exercise 2.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
8 reps
-- rest

Exercise 3.

Dumbbell shoulder complex You'll need: Dumbbells How to
Dumbbell shoulder complex thumbnail
3 sets
10 (each move) reps
-- rest
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