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Workouts / Руки и плечи: рельеф и сила
236
Workout

Middle deltoids: shape and width

~1 h. 20 min.
~960 kcal
⁉️ Comments

Wide shoulders are one of the main visual markers of a strong and athletic body. The lateral deltoid heads are primarily responsible for this width. They create the characteristic rounded silhouette and visually narrow the waist, forming an athletic V-shape — regardless of gender. If you feel your shoulders are not responding to training or look flat, chances are your lateral delts simply aren't getting enough targeted load.

This circuit workout is designed specifically for intermediate fitness levels and aims to comprehensively train the shoulder girdle with an emphasis on the lateral deltoids. Functional resistance bands allow you to load the muscles across multiple planes of motion, engaging the scapular stabilizers and rotator cuff — muscles that cannot be fully activated with a barbell or dumbbells.

  • Format: circuit training, 16 exercises
  • Level: intermediate
  • Focus: lateral deltoids, shoulder girdle, stabilizers
  • Equipment: FISIO functional resistance bands

Perform the exercises sequentially, maintaining proper form on every repetition. Pay attention to your scapular position — your shoulders should not rise toward your ears when working the deltoids. Rest for 60–90 seconds between rounds. If you feel joint pain (not a muscular burn) during any movement, reduce the load angle or skip that exercise.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Butterfly
5
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
T - Abduction
7
Level: 3
R1
10
Pushup on the hands in standing
7
Level: 2
R1
6
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
A - Abduction
5
Level: 2
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Rotation with load
6
Level: 2
R1
10
Bar muscle up
9
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
I-Y-T slide
10
Level: 2
R1
6
Round 2
Butterfly
5
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
T - Abduction
7
Level: 3
R1
10
Pushup on the hands in standing
7
Level: 2
R1
6
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Back extension
5
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
A - Abduction
5
Level: 2
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Rotation with load
6
Level: 2
R1
10
Bar muscle up
9
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
I-Y-T slide
10
Level: 2
R1
6
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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