Renowned for His Boulder Shoulders, 4X Mr. Olympia Champion Discloses Secret Workout for 3D Delts

Jeremy L. Buendia is renowned for his four consecutive victories at the Mr. Olympia in the Men’s physique division. Buendia is hailed in the bodybuilding community for his behemoth shoulders. Despite not competing in events for several years, he has maintained his gigantic physique. Now, as he gears up for the 2024 Olympia event, he has given a sneak peek into his intense shoulder routine and guided how to build massive shoulders like his.

He surprised his fans in 2023 with his stage presence at the prestigious bodybuilding show. Regardless of years of gap, Buendia impressively secured 8th place and won the hearts of sports fanatics. Recently, the former champion shared glimpses into his hard-core shoulder regimen. Let’s find out what the basic routine is to follow for the huge shoulders.

Amidst Olympia prep, Jeremy Buendia shared a glimpse into shoulder routine

In his recent Instagram post, focuses on his “favorite” moves for shredded shoulders. Let’s dive into his “shoulder workout!” he promised to deliver the “best pump of your life.” The movements he included in the video are, “shoulder press variation, dumbbell lateral raise, a rope front raise (cable machine), reverse fly, front plate raise, and single-arm lateral fly.”

He particularly emphasizes the course of this routine. He said, without any specification that for the first exercise delve into any shoulder press variation, incorporating two warm sets followed by three workout sets. The second exercise features a dumbbell lateral raise utilizing a triple drop set, executed over three sets for maximum impact.

In addition, for the third exercise, he focused on the front shoulder using a rope front raise on the cable machine, doing three sets. To target the back shoulder he added reverse fly for four. The fifth exercise, which involves a front plate raise, must be done over three sets. The last intense move includes a single-arm lateral fly on the cable machine, paired with dumbbell shrugs, “I put several pros through this shoulder workout, and they all loved it,” said the bodybuilder. Besides Buendia,  the 50-year-old bodybuilder also shared some beneficial workouts that helped him build gigantic shoulders.

Additionally, Jay Cutler, during his Fit for Fifty challenge, also shared workout tips for monstrous shoulders. Cutler in his short video, has significant movements. First up was the rear cable crossover, focusing on the rear deltoids and upper back. He mentioned that weak rear deltoids can make your back look less developed.

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Cutler also recommended bent-over lateral raises for great shoulder development. According to him, the seated side lateral raise is the most important for achieving a huge shoulder cap. Whose exercise pointers do you find more suitable for your routine? let us know in the comments below.

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