The PERFECT Shoulder Workout (Sets and Reps Included)

The perfect shoulder workout should consist of exercises for your front delts, middle delts and rear delts (not necessarily in that order!). That said, even that doesn’t make the shoulder workout complete. In order to round out your shoulders with a well rounded workout you need to fill in the gaps of what is lacking on those popular shoulder exercises. That is what we do in this video.

If you look at the four main exercises that people do in their shoulders workout you will see barbell or dumbbell overhead press, side lateral raises, front delt raises and maybe even dips. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking either a stretch position of the shoulder or doesn’t take the muscle through it’s full available range of motion.

This is a problem when it comes to developing a complete set of impressive shoulders. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all shoulder exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your shoulder exercises.

That said, we often overlook the fact that the shoulder joint is not just this ball and socket. Because the socket is technically the shoulder blade, you have to consider all of the other muscles that are connected to these bones that then play an important role in shoulder training. Not just that, but hypertophy should never be the only goal of your shoulder workouts. In order to be complete like an athlete you are going to have to incorporate some movements that train the explosiveness of the entire shoulder girdle and let you train all of these muscles together.

The solution to this problem is to not forego the popular mass building shoulder exercises or even the lighter ones geared at mass but add to them, and overlook no element of complete training. Here is how to construct the perfect shoulder workout with that in mind.

Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.

OHP or Handstand pushups - 4 sets of 12,8,6,6 reps
Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps

Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts
Make sure you perform these in the order of rear to front to account for fatigue.

DB Cheat Laterals - 3 sets to failure on each arm
Immediately into a DB Push Press to failure on each arm

Cable or Banded Face Pulls - 3 sets of 15
Perform these with a mindset of 15 sets of 1 to ensure highest quality of every rep.

When you put this together in the format as I’m suggesting here, you not only now hit the shoulders through their full range of motion but you hit every area of the shoulders as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.

This is just one example of how to apply science to your shoulder workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body.

[skullwise]

warmup (2S): 4:34
OverHead Press(4S: 10R, 8R, 6R, 6R): 5:16
Rear lateral Rise (2 or 3S, 7R): 7:05
Lateral Raise(2 or 3S, 7R): 7:31
Front raise(2 or 3S, 7R): 7:55
Cheat Lateral & dumbell push Press(3S to failure): 8:40 & 9:28
face pull(3sX15): 10:09
Summary: 10:47

[aryankhannavlogs]

Jeff will invent a new muscle when he runs out of ways to target all of them

[chivalrous_chevy]

Timestamps
4:16 shoulder warm-up, overhead band press
5:06 overhead press if at the gym or handstand pushup if you're at home
6:25 exercise combo 2 delt stretch tri-set using cable raises
8:16 exercise combo 3 cheat laterals into push press
9:58 cable or band face pulls
10:48 detailed description of workout with rep and set numbers

[ryanmcdonald]

This dude seems to be the only true reliable and trustworthy guy

[gazoakleychef]

did this workout today and it burned!!!! thanks man

[ak.]

Finally a relatable guest on this channel... Raymond ♥️

[bcroft]

What are Raymond’s macros? He’s looking lean

[NikhilRaviShankar]

Jeff din't do a headstand press, he did a over head press with earth weight.

[iliasanastasiadis]

-Dad, why my sister's name is Rose?
-Because your mother loves roses.
-Thank you, dad.
-No problem, arms chest everyday.

[walichowdhury]

just letting you know that i lost 35 pounds in 4 months and you were a huge inspiration for me. Thank you. I went from 210 lbs to 175 lbs and im 5'8. I feel better, stronger and more confident. Thanks again

[DemorKreations]

Face pulls have completely fixed my back issues I was having. Thank you so much!!! Not to mention I've been doing all of you "perfect" workouts, and finally am getting the body I've always dreamed of. This channel is the real deal!!

[json]

Jeff uses two bench press stations in case the first one gets tired

[prand]

Started doing facepulls and my credit score shot up 100 points!

[ALPHACIPHER]

After the video, Jeff made sure to draw on his other shoulder to prevent muscle imbalances.

[Dybbukkk]

*We need Forearm version of this video, it's no nut November and I don't wanna lose forearm gains*

[muchalova]

Been a long time fan of yours and I can't thank you enough for this video Jeff. Had many years of shoulder injuries from nearly 30 years of playing volleyball. Had my rotator cuff surgery over 20 years ago and my right shoulder had never been the same. Just injured my hitting shoulder again a year ago which led to some major muscle atrophy. Not a single physical therapists was able to diagnose the root of my recent injury after seeing at least 5 different ones. With numerous amounts of visits, not a single one of them was honest enough to help "fix" my shoulder problem but instead only wanting me to see them again and again with many sessions after sessions with no results or progress. It was only 6 months later that a personal friend who is a massage therapist diagnose that it was the Brachialis muscle. I was so stoked seeing your video focusing on the Brachialis muscle. Along with this video, I'm on my way back to being fixed and back to playing again. I can't thank you enough for these great tips. Keep up the awesome videos Jeff !!!

[buba]

Hey Jeff I am 14 almost 15 and i just wanted to let you know that i have quit gaming and started my journey at becoming a fitter more healthier. I have planned for in the future to become a pt just like you and i want to maybe open up my own gym and train athletes too. So thank you Jeff you have helped me tremendously.

[exzz]

Who forgets all of these as soon as they get to the gym

[christianmacintyre]

I can't wait to do this tomorrow, i will say in the few months I've been watching this channel my body has transformed from that of my previous workouts. Thank you Jeff!

[apexed]

Gets back from gym after doing shoulder workout
*Sees Athleanx video*
Goes *back to gym*

Edit: y'all Really still laughing out here eh?