Cannonball Delts

Guide 2 Muscle Gain   >   Articles   >   Cannonball Delts

Cannonball Delts
by Morris Mendez

Shoulder day is one of my favorite days to workout and I take shoulder training very seriously. If you want an impressive physique you can train chest, arms and back all you want but it is your shoulders that will tie everything together. What other muscle will make you look as good from any direction - side deltoids will give you width, front deltoids tie in with your chest and rear deltoids tie in with your back giving you thickness and width on your frame.

First thing you want to do is properly warm-up and doing that I like to grab a small weight plate like a 10lb and I warm up my rotator cuffs - by extending your elbow out to the side parallel I hold the plate and just move my forearm straight out in front of me for a light 10 reps for 2 sets each arm - then I hold the 10lb plate and keep my elbow right into the side of my body and just move my forearm from right to left back and forth for 10 reps two sets each side.

Building Cannonball Deltoids After a good warm-up I start with the mass builder exercise the shoulder press. I do one of two different presses - the first would be a front press on the smith machine seated. I start with one 45lb plate on each side and go from my chin to full extension for 12 repetitions. Then the second set I add another 45lb plate to each side for a set of 10 reps, 3rd set I add 25lb plate to each side for 10 reps and the last set I do 3 plates each side and complete 8 reps.

Every other workout I mix up the press with seated dumbbell presses. I start my first set with 80lb dumbbells for 12 reps. The second set I go to 90lb dumbbells for 10 reps, the 3rd set I do 95lb dumbbells for 10 reps and the 4th set I do 100lb dumbbells for 8 reps.

Presses are great and they hit the shoulders completely and are the mass builder but they don't really pump me up and make me really feel jacked in the gym - it takes the lateral raises to get the blood flowing.

Next exercise is front raises and I have 2 ways of doing this exercise too and I'll start with the first and that would be dumbbell front raises - I like to start with holding 25lb dumbbells and doing both arms raised from my side of my body and directly out in front of me for 12 slow reps. Second set I grab the 30lb dumbbells and do another 12 slow reps, third set I go up to the 40lb dumbbells and do them one at a time 12 reps with each arm alternating each arm. Last set is 45lb dumbbells one at a time each arm burning it out with another 12 reps. It is very important not to sway your body or get momentum rocking the weights make sure you slow down and let the muscle work so I like to do these seated. .

I also like to do front raises with a small barbell with the same weights and repetitions except when I do this I stand with my back to a wall for support. This is one of the few times you will ever see Mo Mendez with his back to the wall! Again, no momentum or swaying - let the muscle do the work.

Are you ready to look big then you have to hit the side lateral raises. Side laterals can be preformed with either dumbbells or a low cable you can do two arms raised out lateral from the sides of your body from a standing position and I prefer to do this exercise one arm at a time. The majority of the time I use the low cable and I stand with tension from the weight stack at the lower start position with 30lbs on the stack and I raise my arm directly out to my side and back down with the cable very close to the front of my body and my arm stops at the front of my thigh and back up with continuous tension on the pulley. Alternating arms I perform 4 sets 30lbs for 12 reps, 40lbs for 12 reps, 50lbs for 10 reps, and 60lbs for 8 reps.

Bangin' shoulders take rear delts and I stand inside the cable crossover machine and with each hand holding the bottom pulley handle (right hand holding left pulley handle and left hand holding right pulley handle) I bend over with bent knees and look straight ahead with any luck into a mirror to watch my form. You raise each arm straight out to the side of your body while leaning forward to do this which is called Rear Delt Cable Crossovers. This has to be a slowly performed exercise with no body momentum with a very slight bend at the elbow go out to the side of your body with each pulley handle squeezing your rear delts a the top of the movement keep never-ending tension on the muscle. Do 3 sets of 12 reps and I use 30lbs each arm first set, 40lbs second set, 45lbs third set.

Last exercise of the workout and my shoulders are boomin' I like to do upright rows. On my upright rows I prefer to use a barbell and a close grip. The grip I use is measured by sticking out my thumbs and touching them together so it is about 6 inches each grip on the barbell. Standing up I have two 25lb plates on the 45lb barbell and I have the barbell in front of my body below my waist and I lift the bar up the front of my body extending my elbows out to the side bringing the barbell up close to my chin for the first set of 12 reps. Second set I add a 10lbs each side for 10 reps and the last set is 45lbs each side for 8-10 reps.


Shoulder Press - 4 sets - reps 12, 10, 10, 8

Front Raises - 4 sets - reps 12, 12, 12, 12

Lateral Raises - 4 sets - reps 12, 12, 10, 8

Rear Delt Cable Crossovers 3 sets - reps 12, 12, 12

Up Right Rows 3 sets - reps 12, 10, 8

About the Author

Morris Mendez is the author of a revolutionary new training protocol called Maximum Muscle Mass. He shares the secrets that took him to professional level as a natural drug free bodybuilder.

What he is about to share with you will turn the muscle building tables in your favor and piss of the so called experts. Learn more about the Maximum Muscle Mass Program now.

This is Morris Mendez :
Related Pages:

      Guide 2 Muscle Gain

   Basic Secrets
   Body Fat
   Calories & Lifting
   Cannon Ball Delts
   Glycemic Index
   How Much Protein?
   Increasing Your Appetite
   Mental Tricks
   Morris Mendez Interview
   Read Labels
   Simple Sugars
   Tips for Skinny Guys
   Tough Training

Audio CDs





MP3 Downloads

Muscle Groups:


Weights & Exercise Equipment
   Back Extension Machine
   Bench Press Machine
   Calf Raise Machine
   Chin Up Bar
   Crunch Machine
   Leg Curl Machine
   Leg Extension Machine
   Leg Press Machine
   Pulldown Machine
   Shoulder Press Machine
   Smith Machine

Muscle Gain Web Sites: (Adverts)

7 Minute Muscle

Build Muscle & Burn Fat Fast!

Burn The Fat Feed The Muscle

Every Muscle - From Skinny to Bulk

Muscle Bible

Muscle Gaining Secrets

No Bull Bodybuilding

No Nonsense Muscle Building

The Truth About Building Muscle

Other Fitness Web Sites:


Golf Fitness

Weight Loss


Disclosure: Advertising Link(s): Our company may receive a payment if you purchase a product/service after following this link.

Disclaimer: This website and its content, is intended for general information only. This website and its content, is NOT intended to prevent, diagnose, treat or cure any disease or illness. The website and its content, is NOT intended as health or medical advice, and is NOT intended as a substitute for advice from a properly qualified medical professional. The website and its content, was NOT written by a doctor or other medical professional or nutritionist or fitness instructor, etc. Information on this site is the personal opinions of the authors only, and has NOT been reviewed or vetted by a doctor or other medical professional or nutritionist or fitness instructor, etc. Information on this site has NOT scientifically tested or validated. You are STRONGLY advised to consult your doctor if you need health or medical advice, have or suspect that you may have an illness or disease or medical condition, or if you need any form of disease-prevention, diagnosis or treatment. You are also STRONGLY advised to consult your doctor, before taking any action, if you are considering any type of action (including but not limited to: home remedies, lifestyle changes, home environment changes, dietary changes, changes to your exercise regimen, etc.) which may affect your health, or which is intended to prevent, cure or treat any medical condition. The owners of this website are NOT responsible for, have NOT reviewed, do NOT necessarily agree with, and have no opinion on, third party websites which may appear in links or advertisements (including but not limited to: banner adverts, Google AdSense, or a text link). If a third party website is linked, advertised or described on this website, that is NOT intended to mean, and should NOT be construed as meaning, that the owners of this website endorse, agree with, or have any opinion on that website or its content. In general, you should always consult your doctor regarding medical and health matters. ARTICLES & INFORMATION PROVIDED BY THIRD PARTIES ARE THE OPINIONS OF THEIR AUTHORS AND ARE NOT NECESSARILY THOSE OF THE OWNERS/OPERATORS OF THIS WEBSITE.

Copyright © 2008-2024, Answers 2000 Limited


Disclosure: Our company's websites' content (including this website's content) includes advertisements for our own company's websites, products, and services, and for other organization's websites, products, and services. In the case of links to other organization's websites, our company may receive a payment, (1) if you purchase products or services, or (2) if you sign-up for third party offers, after following links from this website. Unless specifically otherwise stated, information about other organization's products and services, is based on information provided by that organization, the product/service vendor, and/or publicly available information - and should not be taken to mean that we have used the product/service in question. Additionally, our company's websites contain some adverts which we are paid to display, but whose content is not selected by us, such as Google AdSense ads. For more detailed information, please see Advertising/Endorsements Disclosures

Our sites use cookies, some of which may already be set on your computer. Use of our site constitutes consent for this. For details, please see Privacy.

Click privacy for information about our company's privacy, data collection and data retention policies, and your rights.

Contact Us   Privacy   Terms of Use   Advertising/Endorsements Disclosures

In Association With
Answers 2000 Limited is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to
In Association With
Answers 2000 Limited is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to
As an Amazon Associate, our company earns from qualifying purchases. Amazon, the Amazon logo, Endless, and the Endless logo are trademarks of, Inc. or its affiliates.

All trademarks are property of their respective owners.
All third party content and adverts are copyright of their respective owners.

Some graphics on our web sites are Copyright (C) 1997-2000 Hemera Technologies Inc., and used under license. All such pictures are provided for viewing purposes only and are not to be saved or downloaded. All such pictures of recognizable individuals are models and used for illustrative purposes only, and not meant to imply any association or endorsement of said individual with any product or service.