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. 

Speed Session: 10-Minute Ab Workout

Exercise 1

Sprinter Situp How to
exercise image placeholder
3 sets
10 (each side) reps
30 sec rest
Lie supine, legs extended. Bend your right hip and knee 90 degrees. Perform a situp, swinging left arm forward and right arm back. Repeat on opposite side.

Exercise 2

Lying Leg Raise How to
Leg Raise thumbnail
3 sets
10 reps
30 sec rest
Lie faceup, grasping a bench or sturdy object with hands over and behind your head. Extend and raise your legs 90 degrees. Lower to just above the floor.

Exercise 3

Scissor Kick How to
Scissor Kick thumbnail
3 sets
20 (each side) reps
30 sec rest
In the same position as above, spread legs apart and back together. A crossover is one rep.

Exercise 4

Alligator Walks
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3 sets
5 (forward and back) reps
60 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.