Workout Routines

Today's Workout 140: Supersize your shoulders with this quick-hit circuit

Want to grow a set of cannonball-size shoulders? You just need a set of dumbbells, a resistance band, and these four moves.

Today's Workout with Mike Simone: 4-Move Upper-Body Circuit
Duration 30-45
Exercises 4
Equipment Yes

If you need to bulk up your shoulders but are short on time, then this rapid-fire, four-move circuit is just the routine you've been looking for.

In roughly 30 minutes, you'll stretch, squeeze, and work your delts and traps to complete exhaustion with moves like dumbbell lateral raises, band pull aparts, alternating front raises, and resistance band front raises. Just don't be surprised if you have trouble raising your arms the next day.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4–6 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more shoulders work:

Check out our favorite 10 ways to bulk and broaden your shoulders, our 30 best shoulders exercises of all time, and how you can build big shoulders without weights.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 140 The quick-hit circuit to supersize your shoulders (do 4-6 rounds)

Exercise 1.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Resistance Band Pull Apart You'll need: Resistance Band How to
Resistance Band Pull Apart thumbnail
-- sets
To failure reps
0 sec. rest

Exercise 3.

Alternating Front Raises You'll need: Dumbbells How to
Alternating front raise with dumbbells thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
-- sets
To failure reps
30-60 sec. rest
Use a resistance band.