The PERFECT Shoulder Workout with Sets and Reps from ATHLEAN-X:
A Step-by-Step Guide Follow along as Jeff Cavaliere breaks down the perfect shoulder workout, complete with sets, reps, and expert tips.
Advert 1Jeff Cavaliere, the creator of ATHLEAN-X and a renowned strength coach, shares his expertise in this comprehensive shoulder workout video. With his background in physical therapy and experience training professional athletes, Jeff breaks down the science behind building powerful, sculpted shoulders through a combination of targeted exercises and proper technique. Check out more of Jeff’s content on his YouTube channel.
The Workout
Workout Overview: The PERFECT Shoulder Workout by ATHLEAN-X
Total workout duration: Approximately 30-45 minutes, depending on rest periods and individual pace.
Difficulty level: Intermediate to advanced, suitable for those with prior lifting experience and a solid foundation in proper form.
Benefits and target areas: This comprehensive shoulder workout targets all three heads of the deltoid muscles (front, middle, and rear), aiming to build strength, size, and definition. The routine incorporates exercises that promote shoulder stability, mobility, and overall athletic performance.
Equipment needed:
- Resistance bands
- Dumbbells
- Barbell (optional, can be substituted with dumbbells or handstand push-ups)
- Cable machine
Selecting appropriate weights or equipment:
- Choose resistance bands that provide adequate tension for overhead presses and face pulls.
- Select dumbbells and barbells that allow you to complete the prescribed sets and reps with proper form, while still challenging your muscles.
- Adjust the cable machine’s weight to suit your strength level for the cable raise tri-set.
Recommended frequency: Perform this shoulder workout 1-2 times per week, incorporating it into a well-rounded upper-body training routine.
Suggested rest days: Allow at least 48-72 hours of rest between shoulder workouts to facilitate proper recovery and muscle growth. Avoid training shoulders on consecutive days.
Safety tips and precautions:
- Always prioritize proper form over lifting heavy weights to prevent injury and maximize effectiveness.
- Engage your core and maintain a stable spine throughout the exercises.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
- If you experience pain or discomfort during any exercise, stop immediately and reassess your form or seek guidance from a qualified professional.
- Warm up thoroughly before starting the workout to prepare your muscles and joints for the upcoming challenges.
- Stay hydrated throughout the workout and listen to your body, taking breaks as needed.
Workout Table
Below is a structured workout table based on the “Sugar Kane” workout routine.
Shoulder Workout
This shoulder workout is designed for intermediate to advanced lifters, targeting all three heads of the deltoid muscles for optimal strength, size, and definition. The routine takes approximately 30-45 minutes to complete and incorporates a variety of exercises to ensure well-rounded shoulder development.
warmup
Overhead Band Press
Stand on a resistance band, press the handles overhead, pause, and lower.
2 sets | 12 reps | 30 seconds rest
Main Exercises
Overhead Press (Barbell)
Press a barbell overhead until arms are fully extended, or perform handstand push-ups against a wall.
4 sets | 10/8/6/6 reps | 90-120 seconds rest
Overhead Band Press (Reinforcer)
Perform the same movement as the warm-up exercise, focusing on proper form and muscle activation.
1 set | 12 reps | 30 seconds rest
Cable Raise Tri-Set (21s)
Rear Delt Cable Raise: Raise arm out to the side, keeping elbow slightly bent.
Middle Delt Cable Raise: Raise arm out to the side until parallel to the ground.
Front Delt Cable Raise: Raise arm forward until parallel to the ground.
1 set | 21 reps (7 each) | 60 seconds rest before the next exercise
Cheat Lateral to Dumbbell Push Press Superset
Cheat Lateral Raise: Swing dumbbells up to shoulder level using momentum.
Dumbbell Push Press: Clean dumbbells to shoulders and press overhead using leg drive.
3 sets for each arm | To failure | 60 seconds rest
Finisher
Cable Face Pull
Pull a rope attachment towards your face, keeping elbows high. Pause, then return to the starting position.
3 sets | 16 reps | 60 seconds rest
Elevate This Shoulder Workout with Our Guided MP3 Workout
Our game-changing MP3 provides step-by-step instructions and motivation, ensuring you maximize every exercise.
If you’re ready to take your shoulder gains to the next level, this workout is the perfect choice for sculpting strong, defined deltoids that will turn heads in the gym. Give this cutting-edge routine a try and experience the incredible results for yourself – we can’t wait to hear about your progress! And don’t forget to download the MP3 workout audio, so you can have an expert coach guiding you through every rep and set, ensuring you get the most out of each exercise. Let us know how it goes in the comments below, and feel free to share your own tips and experiences with this game-changing shoulder workout!
