Shoulder Workout in ONE Set (137 INTENSE REPS!!)

  • Published: 08 June 2014
  • Are you training hard enough to see muscle gains? Make sure here...

    A good shoulder workout, or any workout for that matter, must have a high enough intensity in order for it to help you build muscle. In order to get big shoulders, you need to make sure your shoulder workout is pushing you to the limit...even if that limit is just one set!

    In this video I show you a one set shoulder workout that pushes the intensity envelope. Grab a pair of dumbbells and be prepared to work, regardless of how long it takes you to complete. I was able to get 137 reps using 35 pound dumbbells on the following seven muscle building shoulder exercises.

    DB Arnold Press
    DB Push Press
    DB High Pull
    DB 8's
    DB Shoulder Pressouts
    Mule Kicks
    Pike Pushups


    If you want to keep the pain coming, try and complete this workout for another round or two. Just be sure to not let your intensity fade. If you find that you can't lift the weights with the any worthwhile intensity, then it is best to stop the workout at that and let your shoulders grow bigger.

    Shoulder workouts like this are an extreme example of how you can either train hard or long, but you can't do both. By choosing the best shoulder exercises or even the exercises from the deltoid dozen video like I have, you can put together an incredible shoulder workout designed to help you get bigger delts fast.

    Top pro athletes from every sport are building bigger shoulders by trading in workout length for intensity with the ATHLEAN-X program. If you want to start getting bigger delts and a more ripped, athletic physique, then head to and check out more information about the workout program.

    For more shoulder workouts and exercises along with specific lifting techniques to get bigger side and rear delts, be sure to subscribe to our RUclip channel at
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Comments • 2 055

  • leon paul
    leon paul  5 hours back

    Legend this guy just wish he was my next door neighbour or local gym instructor the advice and tips you could get from him would be unreal he would have you in better shape than the test and tren abusers

    • Edwardo Frias
      Edwardo Frias  3 weeks back

      You are the truth!!

      • Luciano Deleon
        Luciano Deleon  3 weeks back

        I was waiting for Jeff to say “ok!..enough with the warmup, let’s start the workout!”

        • lewygeorge22
          lewygeorge22  4 weeks back

          This is why Jeff is a BEAST

          • Gamma Life
            Gamma Life  1 months back

            JC went in his CT bag!

            • Jungr
              Jungr  1 months back


              • khalid Hilmi
                khalid Hilmi  2 months back

                dont try this at home,school, joke

                • Kemo Hammer
                  Kemo Hammer  2 months back

                  Need more of these 1 set vids

                  • Calhoun Dukes
                    Calhoun Dukes  2 months back

                    I still knockdown this workout atleast once a week..good for maintaince an saves time

                    • Kiril Bulgariev
                      Kiril Bulgariev  2 months back


                      • Justin Rearick
                        Justin Rearick  2 months back

                        Could this be incorporated into my workout on every shoulder day?

                      • Vincent Enk
                        Vincent Enk  2 months back

                        I know this is an old vid, but just seen it. I'm going to start calling him The Jeffinator!

                        • Aisha
                          Aisha  3 months back

                          Why does Jeff never sweat? I would have puddles of sweat and be drenched if I worked out that hard.

                          • Aisha
                            Aisha  3 months back

                            I laughed so hard when I saw the "Just getting warmed up" caption pop up. CRAZY!

                            • Random Guy
                              Random Guy  3 months back

                              Jeff made this instrumental

                              • Richard Dowd
                                Richard Dowd  3 months back

                                No..absolutley not! blasted,first try.

                                • Lilith
                                  Lilith  3 months back

                                  The man in action.

                                  • FromBeToReality
                                    FromBeToReality  3 months back

                                    THUMBS UP!!!!
                                    then watch!!!!

                                    • Jason Swan
                                      Jason Swan  3 months back

                                      I actually like working out. I enjoy working out for 2 or 3 hours. Just saying.

                                      • Kalvin Kerns
                                        Kalvin Kerns  3 months back

                                        Trying this today

                                        • Χρήστος Βερεντζης

                                          There is absolutely no number of credits that this guy should get .He is definitely one level ahead .!

                                          • Marilyn Ruiz
                                            Marilyn Ruiz  3 months back

                                            Shits crazy at 5:32

                                            • Trevor Richardson
                                              Trevor Richardson  3 months back

                                              Most definitely going to do this in my dorm room when it gets too cold!

                                              • Dontgettoknow M
                                                Dontgettoknow M  3 months back

                                                Hey Jeff! I’m really changing my nutrition and have been viewing lots of your videos and I’m ready to enter the gym as a 55 year old beginner . I’m not in shape and I would really like to see you do a video for the newbie who wants to get a start on a get strong healthy workout and not hurt himself on the first or second day. I’m concerned about my joints and maintaining flexibility . Thanks

                                                • micktrickmp
                                                  micktrickmp  3 months back

                                                  Brilliant work out

                                                  • Alan Ward
                                                    Alan Ward  3 months back

                                                    Watching this whilst eating a 12inch pizza yehhhhhh budddy! U go Jeffrey 👍 🍕

                                                    • craig wooden
                                                      craig wooden  3 months back


                                                      • michael wellborn
                                                        michael wellborn  3 months back

                                                        The only thing I don't like about the elongated set on one body part is the high risk of injury on that body part especially the shoulders.

                                                        • Listener113377
                                                          Listener113377  3 months back


                                                          • Eric Helms
                                                            Eric Helms  3 months back

                                                            I have always been ridiculed for short but intense workouts. I typically work out alone and I take very little rest between sets. I typically can be in and out of the gym in less than 1 hour, and if I do core that day, 1 hr 15 mins tops. I dont waste time on the phone, or talking to others, walking to the water fountain, etc... Get in, Lift hard, get out. In just the last month alone, I have put 2 inches on my chest, 2 on my shoulders, and 1 inch on my arms. I am not trying to get huge anymore (been there done that as a youngster). I am just trying to lean out like Jeff does. He is just a bit taller than me, but I need to lose about 15 more lbs to be where he is. I am currently 5'9" and 189. the last 15 are hard to lose, but eating right and training is how it is done. Intense and short works with many facets of exercise. All you meatheads that say you lift for 3 hours a day... BS! You are at the gym 3 hours, but most of it is rest time, flexing in the mirror, hitting on the women that think you are gross anyway, walking to the water fountain, setting up your weights, getting your chalk ready, setting up the benches, writing in your little books, flirting some more, 5 mins of grunting before your set, getting a spotter ready, and then FINALLY getting a set of 10 in there. Actually clock the time ACTUALLY spent lifting and NOT the time in the gym....

                                                            • Stuart Brookes
                                                              Stuart Brookes  3 months back

                                                              I ran this workout today and it damn near KILLED me! Great workout!

                                                              • RABIN RAI
                                                                RABIN RAI  3 months back


                                                                • Moltenlord
                                                                  Moltenlord  3 months back

                                                                  10/10 for the insane workout and a plus 10 for the soundtrack !

                                                                  • DIBAX
                                                                    DIBAX  3 months back

                                                                    If i go all through those.. id pass out

                                                                    • Krisjeet Shetty
                                                                      Krisjeet Shetty  3 months back

                                                                      I feel bad having milk and cookies watching this video 🙈

                                                                      • Loud Thoughts
                                                                        Loud Thoughts  3 months back

                                                                        Hi Jeff, my name is Kyle Denno and I’m from a small town in California... I’m 16 years old and I’ve been weight training since I was 12... I was wondering if you knew anything ab getting rid of the fat on my lower abdomins

                                                                        • Loud Thoughts
                                                                          Loud Thoughts  3 months back

                                                                          Your also a high inspiration and I’m 100% trying this set

                                                                      • Zeshaan Ktk22
                                                                        Zeshaan Ktk22  3 months back

                                                                        Very good bro

                                                                        • pr Swanepoel
                                                                          pr Swanepoel  3 months back

                                                                          Thanks alot for all the videos. Its really effective. Im only starting off but i feel the burn.

                                                                          • 43grog
                                                                            43grog  3 months back


                                                                            • Jim Sutton
                                                                              Jim Sutton  3 months back

                                                                              I have severe arthritis in my right shoulder and can no longer do pullups; my shoulder just grinds and hurts when I attempt pullups. Is there something I can do to strengthen my shoulders so I can do pullups again?

                                                                              • Aryan partap
                                                                                Aryan partap  3 months back

                                                                                Jim Sutton consult a physician your condition could worsen over time.

                                                                            • Valentino Luketic
                                                                              Valentino Luketic  3 months back

                                                                              i smoke 2 much weed and get destroyd then i go watch A-X video and i get energy and motivation to train crazy hard ,this is like every day so thanks athlean x for givin me all i need

                                                                              • William Hall
                                                                                William Hall  3 months back

                                                                                There's this guy comes to my gym, works out for 3 hours. For 2.5 hours he's walking back and forth to the water fountain. Walks around like he's all bad, too! haha

                                                                                • A C4th
                                                                                  A C4th  3 months back

                                                                                  But what about burnout? Isn't it better to rest abit in order for your muscles to recover a little therefore allowing you to be able to do more? I know for me if I tried a superset like that my muscles will fade fast and not let me do that many reps. For instance for arguments sake let's say I could do 10 reps for 10 sets on heavy with 10-20secs rest between but there would be no way I could rep 100 reps on heavy only 25 or 30 max. I find it hard to believe that 1 set of 30 is better than 10 sets of 10 or am I missing something? Or are you saying 1 set of 100 on light weight is better than 10x10 on heavy?

                                                                                  • Jae Breed
                                                                                    Jae Breed  4 months back

                                                                                    OK... It's official... I just did this and this is an automated service I set up before the workout... I died :/ What a pump!

                                                                                    • Jae Breed
                                                                                      Jae Breed  4 months back

                                                                                      Oh so when Jeff says ONE set, don't get excited ... It's a super, wookerlooper, mooleripstic, Dooper Set... Ouch! Definitely trying this later... Jeff is king

                                                                                      • HEATHER FRANKS
                                                                                        HEATHER FRANKS  4 months back

                                                                                        Love When You Get After It In The Video, Leave A Comment Below And A Thumbs Up!

                                                                                        • rvz77
                                                                                          rvz77  4 months back

                                                                                          That's what I'm gonna tell my woman.
                                                                                          "You're gonna see just how hard really is hard today."

                                                                                          • Mohammed Salah
                                                                                            Mohammed Salah  4 months back

                                                                                            Amazing body... Keep it up