Shoulder Workout in ONE Set (137 INTENSE REPS!!)
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
TOTAL SHOULDER WORKOUT REPS = 137
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 point…rest 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 youtube channel at
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Thx Jeff, this video has helped throughout the years to workout religiously, and I mean everyday no more than 20/30 min and smash through the Plateau I failed to break for the last 10 years. Your help is greatly appreciated 🙏 Had a hip surgery last year, and this video and a the chest workout vid helped get back into shape.
Shorter workout but sore as hell
horrible music but EXCELLENT exercise as always.
That was gnarly, Jeff!
Thank you for encourage me. My tendonitis pain has gone away. I need to get stronger now.
Still one of the best workout for shoulders 🍀🙏👍😁
I am still doing this
Hey Jeff and Jesse ive been learning from your videos for 2 years and I still find ones like this thatI haven't seen yet.. thanks for helping this 50 year old get in the best shape of my life
I used to spend 1.5hrs working out but I’ve cut it down to 40-45 minutes and I’m maxed out. This here I’ve got to try. Just seen this video and it’s sick 👊🏼✊🏼💪🏼
I needed to pause the video 1/2 way through because I was so out of breath just watching this. Damn Jeff!
Hi Jeff, I own multiple of your workouts.
Can this concept be applied to legs, chest and back as well.
Seems legs in particular would be a killer.
if a video of this already exists please let us know, if not go nuts and make a leg circuit like this one.
Good luck walking afterwards, well maybe not you but us mere mortals.
My shoulders are hurting watching it
👍
Jeff Cavaliere sei fantastico come il tuo allenamento professionale perfetto alta intensità💯
The pace for this song is very “The Beautiful People” by Marilyn Manson
W
My shoulders hurt just watchin.
The best workout is done in 15 minutes max., all the rest time is just "problems solving" (soothing, psychological issues, etc. with a "workout high", similar to marathon runners … ) through weight lifting. Well yeah, better to "heal" yourself with weights than by drinking, gambling, drugs …
I can barely hold my phone to txt! I couldn't keep up. So I subscribe.
Wow! My wife and I are like, really?! 😃🤳
I get nervous before doing this because it hurts so bad
After that you want to rest all day.
Finishing with pikes after 6 other pressing exercises is insane
After doing those crazy sets he spoke for about 2 mins…I would just be dead 😅
Excellent, I agree totally with this style. Thank you young man