All about them delts, baby. 

To see examples of these exercises, and to help with form, check out the video above before you get to it.

Time: 45-60 minutes

Type of Workout: Strength

Sh*t You Need: Dumbbells, cables, barbell (optional)

Intensity: Medium-high

Body Target: Upper body, mostly deltoids

The Workout:

Note: Monitoring the rest time in this workout is crucial to feel the burn! Take no more than 45 seconds between each set.

Lateral raises and upright row superset*. Use dumbbells to complete 4 sets of 10 reps.

Overhead press with barbell. Use dumbbell (optional) to complete 3 set of 10 reps.

Front raises. Use as heavy of a weight as possible (without sacrificing form) to complete 3 sets of 10 reps.

Lateral raises and front raises. Use the cables (or dumbbells) to complete 3 sets of 10 reps.

Upright rows. 
- Use the rope to complete 3 sets of 12 reps. 
- Use the straight bar to complete 3 sets of 10 reps.

Arnold Press. Complete one set of the following reps, in this order: 15,12,10,12,15

Standing, bent-over rear delt fly. Complete 3 sets of 12 reps. 

Shoulder press. Complete 2 sets until failure, alternating in front of and behind the head.

*A superset is when you complete sets of the exercises back to back, with no rest in between.

This workout was contributed by Haley LeMieux (University of New Haven). Check out her , blog, and  for more. 

Check out these workouts too: