Kali Muscle serves up a delt destruction in the gym for Get Swole Friday

If it's shoulders you want, it's shoulders we got.

To swell up those delts like domes this Get Swole Friday, we tracked down some of the best shoulders in the business... US bodybuilder Kali Muscle served up this hardcore shoulder session on his YouTube channel that's worth a look.

• Smith machine shoulder press - 3 sets of 8-12 reps
• Standing lateral dumbbell raises - 3 sets of 6-8 reps
• Single dumbbell front raises - 3 sets of 8-10 reps

Then do a superset of:

• Bent-over rear dumbbell flyes: 3 sets of 10
• Dumbbell upright rows: 3 sets of 8-10 reps

Go hard and go heavy (well heavy enough to really work your shoulders without losing form). Kali Muscle summons the power of the rhino mid-workout, and you can give this a whirl too if you like... https://www.youtube.com/watch?v=-Z78LPzTEPQ