“Building muscle” doesn’t have to mean long, arduous sessions in the weight room, straining against heavily loaded barbells and monopolizing a power rack for an hour. Stimulating growth in lean tissue is also very much possible with shorter, intensive bursts of exercise — and few muscles respond better to this approach than the shoulders.
The following workout is fun, functional and relies on just a few key pieces of equipment to get the job done. You’ll lead off with two challenging superset pairings to stimulate maximum burn, and then cap it off with 40 pike push-ups that’ll test your limits and boost your strength. All told, in 30 minutes or less, you’ll be well on your way to building a beautiful set of lean, sexy shoulders — all without a barbell in sight.
Shape-Your-Shoulders Workout
Perform the superset exercises back-to-back with no rest in between. In between supersets, rest one to two minutes max. For weighted moves, choose successively heavier dumbbells or kettlebells from set to set.
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