All workouts
Build muscle
Intermediate
Single session
Shoulder Sculptor
Press overhead, then raise from every angle for round, capped delts.
Duration
35 min
Exercises
5
Total sets
18
Level
Intermediate
MusclesShouldersTriceps
KitResistance band set + door anchor
Three-dimensional delts come from training all three heads. This session presses overhead for the front and overall mass, then isolates the side delts for width and the rear delts for the detail most lifters neglect.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/5exercises done
1
Press
- 4 × 10–12
- 3 × 12
2
Raises
Strict form — no swinging. Lighter band, every rep earned.
- 4 × 15–20
- 3 × 15
- 4 × 15–18
More single-session workouts
Make it a routine, not a one-off.
A single workout is a great session. Consistent results come from a structured plan — browse multi-week programs or build your own.