2.3M views · 24K reactions |  TARGET All Heads of the Shoulders on the Smith Machine! Overhead Press – Primarily hits the front delts, with some side delt activation. Upright Row (pulling up to lower chest) – Focuses on the side delts for that capped look. Bent-Over Wide Rows – Engages the rear delts (and traps) Try these variations to build well-rounded shoulders!  Size & Shred Training program  deltabolic.com | Andrew Kwong | Facebook

36K views · 7.7K reactions | How to build a strong upper body in just 30 minutes 1️⃣ Overhead Press x 10 2️⃣ Lateral Raise x 10 3️⃣ Glute Bridge Chest Press x 10 4️⃣ Tricep ext x 10 5️⃣ Row x 10 6️⃣ Hammer Curl x 10 ✅ 30s rest between each ✅ 1 min rest between sets ✅ 3 sets Save this post, and give it a try! | London Fitness Guy | Facebook