The PERFECT Shoulder Workout (Sets and Reps Included)
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- 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 http://superiorjanitorial.pro/user/jdcav24 and don’t forget to turn on notifications so you never miss one.
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@Elijah Henry if its arnoled then yes
are Arnold press good for the shoulders?
Too much talk
come visit the Netherlands and give a seminar!!!
Can you cure cancer with facepulls?
My wife asked my, why I'm watching Lewandowski's workout!!?? :D :D
I don’t want to look akward while I do these
6:10 This looks intense!
You always have to wait like half an hour to use the cables...
5:17
8:41
Jeff has more rear delt than my bicep
JUST P E R F E C T ! ! !
THANK YOU SO MUCH I love this series
We have our guest here, vshred’s channel
Jeff’s shoulders are bigger than me head
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
Alright alright alright
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
Is he standing or sitting for verhead press?
8:50
7:35
7:18
Those cheat laterals. My God. Im dead.
Excellent workout thanks Jeff.
Pure real talk, preach that fitness talk jeff....🤗
Shit den. Just did this work out after being 5 months out the gym I feel hench again :D
When Jeff does upside down push-ups he doesn't push himself up, he pushes the Earth down.
When the music kicks in you know Jeff's about to start getting busy.
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 👌
look he is doing later raise with 45kg dumbell
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!
I always wonder, does jeff just not want a bigger chest or does he just have a hard time gaining mass in his chest
He’s too old now to build mass.
Very informative. Thank you
You can tell he eats a shitload of greens and veggies as well as stays very hydrated based on his vascularity
Raymond has All Kindz of Skeleton Action.
Did this workout and it kicked my ass. Im tired and sore as hell😂😂
@StealthyTeddy i mean of course but it wont happen in a day😂😂 its.gonna take time
Does it make ur shoulders bigger ?
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?
What is that band called
I saw this After I did my shoulder workout..... Whyyyyyyyyy
....and the Elastic Band snapped!!!! BOOM at Raymond's face!!!!
I don't know if y'all noticed but Raymond is all bones.
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
Loved this workout!!!!
Someday u will make a workout video for humans too...by the way love u from Mars..we really like ur videos
This guy can fucking outline his muscles their so sharp!!!
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
I wish I could draw out my shoulder muscle like this.
Jesse only needs 1 color marker for his shoulders. lol
Do you count your macros ? Or just healthy as fuck?
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.