The PERFECT Shoulder Workout (Sets and Reps Included)

  • Published: 04 November 2018
  • 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.

    For more shoulder workout videos for the front deltoids, middle delts and rear delts, be sure to subscribe to our channel here on RUclip at and don’t forget to turn on notifications so you never miss one.

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Comments • 2 629

    ATHLEAN-X™   12 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • CiCLoDoL
    CiCLoDoL  6 hours back

    Can you cure cancer with facepulls?

    • Front Drag
      Front Drag  15 hours back

      My wife asked my, why I'm watching Lewandowski's workout!!?? :D :D

      • Deebzz _
        Deebzz _  17 hours back

        I don’t want to look akward while I do these

        • TheCollinsballin
          TheCollinsballin  2 days back

          6:10 This looks intense!

          • Henri van den Berg
            Henri van den Berg  3 days back

            You always have to wait like half an hour to use the cables...

            • Best Gamer
              Best Gamer  1 weeks back


              • Best Gamer
                Best Gamer  1 weeks back


                • Goutham Jayapal
                  Goutham Jayapal  1 weeks back

                  Jeff has more rear delt than my bicep

                  • Caner YILMAZ
                    Caner YILMAZ  1 weeks back

                    JUST P E R F E C T ! ! !

                    • Jed Hamilton
                      Jed Hamilton  1 weeks back

                      THANK YOU SO MUCH I love this series

                      • Eric Thorogood
                        Eric Thorogood  1 weeks back

                        We have our guest here, vshred’s channel

                        • krnflash
                          krnflash  2 weeks back

                          Jeff’s shoulders are bigger than me head

                          • JC Wilson
                            JC Wilson  2 weeks back

                            Most intelligent science-based training and coaching available on the internet! Thanks JC for sharing and allowing us to understand the purpose behind the movements. Cheers

                            • Damndoodpk
                              Damndoodpk  2 weeks back

                              Alright alright alright

                              • ramppit
                                ramppit  2 weeks back

                                The cable shoulder ones are killers I just keep going through he burn it works great its harder for me to do it with the dumbles not sure why

                                • Alexandar
                                  Alexandar  2 weeks back

                                  Is he standing or sitting for verhead press?

                                  • Spicy Raspa
                                    Spicy Raspa  2 weeks back


                                    • Spicy Raspa
                                      Spicy Raspa  2 weeks back


                                      • Spicy Raspa
                                        Spicy Raspa  2 weeks back


                                        • Jason Guthrie
                                          Jason Guthrie  2 weeks back

                                          Those cheat laterals. My God. Im dead.

                                          • Sam G
                                            Sam G  2 weeks back

                                            Excellent workout thanks Jeff.

                                            • Barbara Sterling
                                              Barbara Sterling  2 weeks back

                                              Pure real talk, preach that fitness talk jeff....🤗

                                              • h b
                                                h b  2 weeks back

                                                Shit den. Just did this work out after being 5 months out the gym I feel hench again :D

                                                • Brian Z
                                                  Brian Z  3 weeks back

                                                  When Jeff does upside down push-ups he doesn't push himself up, he pushes the Earth down.

                                                  • Brian Z
                                                    Brian Z  3 weeks back

                                                    When the music kicks in you know Jeff's about to start getting busy.

                                                    • Cristian Delaroca
                                                      Cristian Delaroca  3 weeks back

                                                      Word for word ,this guy is ligit , I trust him ,I did exactly what he said and it's working, perfect shoulder workout ,killer too 👌

                                                      • Exuberant titan
                                                        Exuberant titan  3 weeks back

                                                        look he is doing later raise with 45kg dumbell

                                                        • miao zhang
                                                          miao zhang  3 weeks back

                                                          Thanks for the text below the video
                                                          I am not so good at English,so it's esier to understand.
                                                          your theory is so original and amazing!

                                                          • Pull Up
                                                            Pull Up  3 weeks back

                                                            I always wonder, does jeff just not want a bigger chest or does he just have a hard time gaining mass in his chest

                                                          • Nemo the Fallen Angel
                                                            Nemo the Fallen Angel  3 weeks back

                                                            Very informative. Thank you

                                                            • Jay Nelo
                                                              Jay Nelo  4 weeks back

                                                              You can tell he eats a shitload of greens and veggies as well as stays very hydrated based on his vascularity

                                                              • TheRealScottG
                                                                TheRealScottG  4 weeks back

                                                                Raymond has All Kindz of Skeleton Action.

                                                                • Danny Saldana
                                                                  Danny Saldana  4 weeks back

                                                                  Did this workout and it kicked my ass. Im tired and sore as hell😂😂

                                                                  • Danny Saldana
                                                                    Danny Saldana  4 weeks back

                                                                    @StealthyTeddy i mean of course but it wont happen in a day😂😂 its.gonna take time

                                                                  • StealthyTeddy
                                                                    StealthyTeddy  4 weeks back

                                                                    Does it make ur shoulders bigger ?

                                                                • Danny
                                                                  Danny  4 weeks back

                                                                  Need some help: Suspected scapular dyskenisis. What type of moves should I avoid? What type of moves should I pay attention to more? What moves can I do and should I keep it light?

                                                                  • Thomas J
                                                                    Thomas J  1 months back

                                                                    What is that band called

                                                                    • Shekhar Maharaj
                                                                      Shekhar Maharaj  1 months back

                                                                      I saw this After I did my shoulder workout..... Whyyyyyyyyy

                                                                      • rlegaspi1022
                                                                        rlegaspi1022  1 months back

                                                                        ....and the Elastic Band snapped!!!! BOOM at Raymond's face!!!!

                                                                        • Steven Vialpando
                                                                          Steven Vialpando  1 months back

                                                                          I don't know if y'all noticed but Raymond is all bones.

                                                                          • Andrew De La Cruz
                                                                            Andrew De La Cruz  1 months back

                                                                            Hey I was just doing this and I think I did it wrong my shoulder hurts I think you should do this video again with the lateral postion showing how your legs are positioned I think that messed me up my shoulders are locked

                                                                            • Javi Mac
                                                                              Javi Mac  1 months back

                                                                              Loved this workout!!!!

                                                                              • manish sharma
                                                                                manish sharma  1 months back

                                                                                Someday u will make a workout video for humans the way love u from Mars..we really like ur videos

                                                                                • Sketching Artist
                                                                                  Sketching Artist  1 months back

                                                                                  This guy can fucking outline his muscles their so sharp!!!

                                                                                  • Aiden Murphy
                                                                                    Aiden Murphy  1 months back

                                                                                    Man the overhead press is deadly!.. feel like a pussy coz I can only lift bar with no weights (44lb) and nearly fail at 10 reps.. but I used to be a beast so its just getting back into it I guess.. ego at the door is a GREAT thing to remember hey.. I just pretend Jeff is talking me through my ego thoughts.. try it it helps

                                                                                    • zoro green
                                                                                      zoro green  1 months back

                                                                                      I wish I could draw out my shoulder muscle like this.

                                                                                      • Joe Momma
                                                                                        Joe Momma  1 months back

                                                                                        Jesse only needs 1 color marker for his shoulders. lol

                                                                                        • Renzo Vegas
                                                                                          Renzo Vegas  1 months back

                                                                                          Do you count your macros ? Or just healthy as fuck?

                                                                                          • Mark Mavrothalasitis
                                                                                            Mark Mavrothalasitis  1 months back

                                                                                            My shoulder clicks every time I try to do the behind the back cable pull on the middle delt. Anyone else have trouble with this one? Afraid I'm doing damage to my shoulder or rc.