Home Workouts Boulder Shoulder Workout: Arnold, The Rock, Calum Von Moger and Steve Cook

Boulder Shoulder Workout: Arnold, The Rock, Calum Von Moger and Steve Cook

Posted by admin in Workouts Category. Reviewed and Updated: 8 May, 2018

Basically, every person who has an idol among famous celebrities, dreams at least a little to be like them. Gym rats are no exception, so most athletes strive to get a muscular & ripped body with an excellent muscle mass with the help of workout plans of celebs.

In order to inspire you for a long time and help you achieve the desired results, this article was created. It gathered the most popular shoulder training programs of famous sportsmen and actors who impress with their appearance and muscular physique.

Arnold Shoulder Workout – The Terminator Exercises

Arnold Schwarzenegger. This name is associated in many people with bodybuilding (iron sport) and movies with super muscular men. Arnold Schwarzenegger trained very diligently in his years (1960s-1970s) and achieved probable success in the field of bodybuilding. He was Mr. Olympia several times. Then, after completing his sports career, he started to play roles in American movies. In 2000s he became governor of California, which was an unprecedented event. However, here we will only talk about training Arnold Schwarzenegger’s shoulders. But who knows if Arnold Schwarzenegger did not have such incredible shoulders, would he receive such incredible successes in politics as well? People know that the shoulders have always been one of the most notable parts of Arnold Schwarzenegger’s body. An unique exercise that is named after Arnold Schwarzenegger is the so-called Arnold Press. How should you do this exercise? This press helps to load all three heads of shoulder muscles and it is considered one of the best exercises for the shoulders. Doing this exercise, you will feel the tightening of the muscles, their pumping, and definition.

Here is Arnold shoulder workout:

  • Arnold Press, 5 sets, 8-10 repetitions;
  • Overhead Barbell Press, 4 sets, 6-8 repetitions;
  • Upright Row, 4 sets, 8-10 repetitions;
  • Dumbbell Lateral Raise, 4 sets, 8-12 repetitions, one drop-set.

It should be noted that Arnie used steroids for mass building. Probably these were Primobolan, Deca Durabolin and Dianabol. Also, Schwarzenegger admitted that he used anabolic steroids. But these drugs were legal during the Golden Era of bodybuilding.

Calum Von Moger Shoulder Workout – New Arnie’s Trainings

Calum von Moger is a sportsman who is considered a modern clone of Arnold Schwarzenegger. And this is not surprising since Calum von Moger is very similar to Arnold. Some people think that he is from Austria, as well as Schwarzenegger, however this is not true. This famous athlete is from Australia. He also achieved notable successes in bodybuilding, in particular due to his similarity with Arnold Schwarzenegger. And now we’ll tell you how Calum Von Moger trains his shoulders. So, Calum Von Moger shoulder workout (which is also known as Delt Demolition Workout) is as follows:

  • Standing Barbell Shoulder Press Behind Neck, 6 sets, 8 to 12 repetitions;
  • Standing Barbell Shoulder Press, 4 sets of 8 to 12 repetitions, one drop-set to failure;
  • Upright Barbell Row, 3 sets of 8 to 12 repetitions;
  • Side Lateral Raise, 3 sets of 8 to 12 repetitions, one drop-set to failure;
  • Cable Exercises.

It is interesting: If you need some inspiration and motivation, you can watch one Calum Von Moger video on YouTube. This video by APTech Films is called “Mad Desire”. It really inspires. It also has great and intense soundtrack. It is devoted to Calum Von Moger, his life goals, and workouts.

We do not know exactly whether Calum uses steroids or not. But probably he uses some drugs like Anavar.

The Rock Shoulder Workout – This is How Dwayne Johnson Trains Delts

Dwayne Johnson (the Rock) trains six times a week, focusing on one part of the body every day. In his 40s he is a “gold model” of how an experienced and knowledgeable athelte should look. “I do it intuitively, without complying with strict rules or any techniques,” Dwayne said several years ago. He also noted that when he is in the gym, training for him is a deal with himself. “I take my headphones with me and constantly listen to music to be 100% focused on training. For me there is no wasted time and effort when it comes to me and free weights.”

You know, the Rock has broad shoulders. This is partly due to his dedication and proper workout routine and partly due to the use of anabolic steroids and HGH. Nevertheless, he has great physique, not every steroid user can feature such a physical form.

Here is an example of typical the Rock shoulder workout:

  • Dumbbell Overhead Press, 3-5 sets, 10-15 reps;
  • Barbell Front Raise, 3-5 sets, 10-15 reps;
  • Lateral Raise, 3-5 sets, 10-15 reps;
  • Reverse Pec-Deck Flye, 3-5 sets, 10-15 reps;
  • Lateral Raise, 3-5 sets, 20-25 reps;
  • Shrugs, 3-5 sets, 8-10 reps.

You might be interested in Dwayne Johnson and steroids.

Steve Cook Shoulder Workout for Modern Physique

The figure of Steve Cook personifies the ideal of the Men’s Physique category, he has been performing for a long time and achieved serious success in this nomination. Steve’s most significant wins include the first place in the Bodybuilding.com Championship Fit Bod in 2010, the gold medal at the Ironman Magazine’s NPC Championship in 2011, the first place at the Houston Pro in 2012 and the first place at the Dallas Pro in 2014. In addition, the athlete often found himself in the victorious three in other prestigious tournaments. The height of the athlete is 186 cm, the weight during the competition is 95 kg.

If you want Hercules shoulder muscles, you can try Steve Cook shoulder workout routine.

  • Push Press, 4 sets, 6-8 repetitions;
  • Side Lateral Raise, 3 sets, 10 repetitions;
  • Bent Over Low-Pulley Side Lateral, 3 sets, 10 repetitions;
  • Barbell Front Raise, 3 sets, 10 repetitions;
  • Upright Barbell Row, 3 sets, 10 repetitions.

You can read our article about Steve Cook and steroids.

Every Person is Unique – the Bottom Line on Boulder Shoulder Workout


The individuality inherent in each person influences also under what conditions – personal training, group work, or independent workout – the results of visiting the sports gym would be the best, would bring more benefits to the body, increase strength, endurance, and finally, the mood.

Some people prefer perform sets of exercises in a group. For these people, competition may be important factor of achieving progress. This increases self-esteem, motivates doing more and better during group workouts, catching envious or admiring glances.

Other people, regardless of the level of training (even if it is higher than that of others) prefer an individual approach. For them, personal training with a coach is preferable. They need the instructor to carefully monitor how well everything is being performed, whether the heart rate, heart rate, or pulse rate are normal. The instructor also reminds them that it’s time to take a little breather. In addition, this format of communication will improve the efficiency of the work of a person who is simply shy.

Some people prefer to train at the gym without a personal trainer. They learn by trial and error.

What do we mean? We mean that training plans of famous athletes will not necessarily be suitable for you. So your own boulder shoulder workout should be developed by you and exactly for you.