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The PERFECT Shoulder Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

Bando
Wow! I was offline for a long time, and just rediscovered you Jeff. Congrats on the success, I know making quality fitness video content is a huge amount of work. Cheers! PS - Face pulls are so great, I'd only started doing those about two years ago, and the results from those are insane. It's like it corrects and strengthens that rear neck, traps and delts in such a way, like a unit. Anyone with a turtle head needs to do those immediately.
reply

Chivalry
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
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sport
Why-s no one talking about the camera man? We can-t even see ur stance or feet positioning it-s really hard to tell! It-s not just this video though I-ve seen more and more where it-s like close up to Jeffs targeted muscle, I really think u should make all these videos again and show us the full stance because it-s very important! --,
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Garvit
this - shoulder warm-up, overhead band press
- overhead press if at the gym or handstand pushup if you're at home
- exercise combo 2 delt stretch tri-set using cable raises
- exercise combo 3 cheat laterals into push press
- cable or band face pulls
- detailed description of workout with rep and set numbers
reply

Dark
The video position and angle of you working out is not good enough to see the correct position to workout for a beginner. I try to observe your position, but i cant, the video is focusing on your stretching muscles alone, and the position to do that workout is ignored. Try to cover both.
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predjee
yeah these videos are all nice theory based and explained excercises, but as a beginner what i am missing is a step by step instruction to make sure my form is correctly. it gets frustrating watching 20 minutes of video all the time and still dont knowing what to do.
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sport
For those that have done this series? How did one muscle take? Did you do one muscle group a day or did you stack them? trying to figure out how to keep the workouts to under an hour, But if you do each muscle on separate days its 7 days a week
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chris
Another solid workout Jeff. I particularly like these workouts your doing as I really need to hustle in the mornings before work so it-s ideal to get in, get it done and get on with the day. Keep them coming brother. ----
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thelonepo3t
Serious comment
I dislocated my shoulder and can finally work out again. But i noticed my shoulder is significantly weaker, my traps, chest, and back muscles are compensating for my right shoulder. Any Tips?
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Mad_Like_A_
Could you please do a video on effective resistance band exercises? All I can really afford is my 150 pounds of resistance resistance bands and it-s been working great but hitting a wall on engaging new groups
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