Sculpt your shoulders like an IFBB Bikini Pro with Liana's full workout. She helps us hit all angles of the deltoid for strength, definition, and shape.
Full Workout Video:
Exercise Guide:
Arnold Press
4 sets of 12
Start with the dumbbells in front near your face and then move your elbows out to the sides as you press the dumbbells up. Breathe in on the way down and breathe out on the way up.
Barbell Upright Row into Front Raises
3 sets of 12
We’re going to combine an upright row with a barbell front raise to target the front delts. Start with hands shoulder-width apart and bring the barbell up for an upright row. Then bring the barbell down and go right into a front raise. That’s one rep. Control your movements and keep your core tight!
Side Lateral Raise
3 sets of 12
You can perform this on a machine or with dumbbells. Keep your arms straight and bring your wrists up to shoulder height. This targets your side delts. You can do both arms at the same time or one arm at a time.
Rope Face Pulls
3 sets of 15
This is my favorite exercise! Attach a rope to the end of a cable and set it up just above your head. Hold the ends of the rope with your palms facing down and squeeze your rear delts to pull the middle of the rope toward your face. I like to lean a little forward and get a nice stretch in the shoulders as I come in.
Seated Rear Delt Machine
3 sets of 12
Sit down on the machine with your chest facing the pad. Keep your hands in a neutral grip (palms facing) and extend your arms out into the fly position. You can keep a slight bend in the elbows or keep your arms straight.
Push Ups
3 sets of 10
Let’s finish with some push-ups! You can perform these as a standard push-up or, if needed, modify them by performing them from your knees. Either way, make sure your core is tight and engaged the entire time!
| Exercise | Sets | Reps |
| Arnold Press | 4 | 12 |
| Barbell Upright Row Into Front Raises | 3 | 12 |
| Side Lateral Raise | 3 | 12 |
| Rope Face Pulls | 3 | 15 |
| Seated Rear Delt Machine | 3 | 12 |
| Push Ups | 3 | 10 |
