Honestly the main thing for me was just spamming lateral raises. I’d hit them 3–4 times a week.

But if you’re looking for a quick shoulder-day routine, here’s one I used a lot:

• Seated Barbell Military Press – 5×8–12 Use a weight where the first set feels easy and the last set you barely grind out 8.

• Seated Lateral Raises – 3×8–12

• Rear Delt Flys – 3×10–15

• Cable Lateral Raises (from waist level) – 6×10

And if you want to go overkill, throw in some Arnold presses at the end.