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 • 2 397

    ATHLEAN-X™   8 months back

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

    • Martin Harper
      Martin Harper  12 hours back

      Too much talk

    • hello buurman
      hello buurman  1 months back

      come visit the Netherlands and give a seminar!!!

    • Nick GC
      Nick GC  2 months back

      You know what, fuck it, I’ve been working out for a while now without a real program, Jeff, I trust you the most. Going to follow the athlean x program!

    • Ben Cooper
      Ben Cooper  3 months back

      U should train celebrities for the dollar dollar

    • jaguaron007
      jaguaron007  3 months back

      Sir my son is a high school wrestler, last February he has a dislocated shoulder, and his season was over,he just finished his rehab therapy, dr told us that there is 80%of chances that he will re injured, he is not stopping so he will return to wrestle I’m concern, I would very like to hear your advice knowing that you are a physical therapist. He went back to gym he is not a experience gym dude I would like to know if you have a program to make his shoulder ready. Let me know I will very thankful if there is a program I will be very happy to get it

  • Amanda Boggs
    Amanda Boggs  12 hours back

    I have never done the 12,8,6,6 rep range. Do you start with a lighter weight and increase it as you move through the sets?

    On one of his chest workouts he has a similar rep range for chest, but it's 6,8,10,12 reps. Is there a reason one goes from high to low and one low to high? Just trying to understand.

    Loving the chan man, great stuff.

    • Fabio Bianchi
      Fabio Bianchi  24 hours back

      Jeff is a muscle.

      • Rich Jebs
        Rich Jebs  1 days back

        Just opened YouTube thinking about seeing some shoulder workout and then this is the first video on my recommendation! Jeff get out of my head! 😂

        • asuke100
          asuke100  1 days back

          A couple of questions, are there any breaks in this? Or is it -> Finish one exercise, jump right on to the other" type of deal? I'm assuming it's with breaks from the way this is layed out and all.
          My second question is during the one arm workouts (2 and although 3A and 3B seemed to be more obvious I'll confirm just to make sure) Do I finish let's say a set of 7 on the Rear with my right hand then go straight for the Middle still with my right arm or finish the Rear with my right then do the same but on my left? I'm taking it as the first option here.

          Would be very grateful if someone could explain these small questions to me, I'm not that experienced at the gym or looking at plans so still have my doubts

          • Weltbürger96 Weltbürger96

            Man u look like a 16 year old 😂

            • Melville Goveas
              Melville Goveas  2 days back

              Jeff's got muscles in places that people don't even have places !

            • Gray
              Gray  2 days back

              Hey Jeff, can you do a series in which you give in depth tutorials on all exercises you do in perfect workout series. Because I don't know how to do cable delt stretches and you only brief about them here. It'll be nice to have detailed videos so we don't mess up.

              • simmy sandhu
                simmy sandhu  2 days back

                Hahhah we con not do any public zym plz

                • Mohammed Al Anati
                  Mohammed Al Anati  3 days back

                  Your shoulder has been internally rotated...

                  Like to undo.

                  • Jack McNabb
                    Jack McNabb  4 days back

                    HELP: does anyone flex their neck like crazy when working on shoulders??? I feel like the sides of my neck are gunna pop out. Is this normal?

                    • Galen Hill
                      Galen Hill  5 days back

                      What did he do to Jessie?

                      • Sahil Singh
                        Sahil Singh  5 days back


                        • Oliver Court
                          Oliver Court  6 days back

                          Thanks jeff.... good sesh

                          • Best Gamer
                            Best Gamer  1 weeks back


                            • james hale
                              james hale  1 weeks back

                              I can remember you posting a video saying shoulder press was bad?

                            • Homaion Heydarzadeh
                              Homaion Heydarzadeh  1 weeks back

                              One of best youtube channel out there for athletes!

                              • CodeMcRed
                                CodeMcRed  1 weeks back

                                You get too scientific sometimes. Just tell me a good workout and move tf on

                                • Cole Peterson
                                  Cole Peterson  1 weeks back

                                  Raymond needs to work out more he's got no muscle :p

                                • Mike Jones
                                  Mike Jones  1 weeks back

                                  Jeff is the fucking truth!

                                  • Los Fromla
                                    Los Fromla  2 weeks back

                                    What is the reason for not fully extending the arm on the push press around 9:30?

                                    • Kenil V
                                      Kenil V  2 weeks back

                                      Eat something.

                                      • MegaMayoman
                                        MegaMayoman  2 weeks back

                                        He contradicts himself like in the rear delt focus workout video he says to not target it specifically but do rows but he says at the half way point to focus on exercises you don’t do/ leave your ego at the door

                                        • Walid Badr
                                          Walid Badr  2 weeks back

                                          Can you do a video on your opinion about one set per body part daily

                                          • Will Vaughn 6.3
                                            Will Vaughn 6.3  2 weeks back

                                            This is my shoulder workout:

                                            1) warmup
                                            2) shoulder press machine 3 sets 10 ( 40 break )
                                            3) lateral raise D.B 2 sets of drops sets
                                            4) front raises D.B 2 sets of drops sets
                                            5) face pull failure
                                            6) Arnold presses 15 reps x 3 sets

                                            • Filippos Eleftheriadis
                                              Filippos Eleftheriadis  2 weeks back

                                              9:53 what does he mean double failure, like each shoulder has to reach failure from both arms?

                                              • Brent Oliver
                                                Brent Oliver  2 weeks back

                                                How does this have 1200 down votes?

                                                Trainers mad he's out here giving awesome advice for free! 😂
                                                Keep up the awesome vids, and thank you.

                                                • Chris Black
                                                  Chris Black  2 weeks back

                                                  I just did this workout. Killer! Thanks Jeff. Love the channel from Australia. You should do a live event here!

                                                  • ouabd jafer
                                                    ouabd jafer  2 weeks back

                                                    raimond bones from the blacklist lmao

                                                    • ACE Designs
                                                      ACE Designs  2 weeks back

                                                      Chest and core? Na. Shoulder and Arms bro.

                                                      • ssfitness
                                                        ssfitness  2 weeks back

                                                        great...thx bro.

                                                        • Nikhil Ravishankar
                                                          Nikhil Ravishankar  2 weeks back

                                                          Jeff din't do a headstand press, he did a over head press with earth weight.

                                                          • Nick
                                                            Nick  2 weeks back

                                                            I fucking cant with all these comments 😂😂😂

                                                        • Faisal Sayeed
                                                          Faisal Sayeed  3 weeks back

                                                          you want 4:23

                                                          • Mitesh Raja
                                                            Mitesh Raja  3 weeks back

                                                            How long you think someone would be in a coma for if Jeff clocked him ??

                                                            • bodyplan
                                                              bodyplan  3 weeks back

                                                              Excellent video. You've incorporated the perfect amount of technical/physiological detail into the practical.

                                                              • Miguel Rodriguez
                                                                Miguel Rodriguez  3 weeks back

                                                                Thanks Jeff , very helpful

                                                                • Reaction to Reactions
                                                                  Reaction to Reactions  3 weeks back

                                                                  My brotha thanx alot for this exercises it was so good havent had that kind of pain in the shoulder for along time and its good pain so thanks alot from sweden.

                                                                  • Colton C
                                                                    Colton C  3 weeks back

                                                                    This dude is awesome 👏 I always follow these workout videos and definitely feel that shit.

                                                                    • Joshua Bohoslawec
                                                                      Joshua Bohoslawec  3 weeks back

                                                                      I love your videos, but I wish you would go into more detail in body and foot positioning. And also have the cameraman move further back to get a full view of your body and movements for newbies like me!

                                                                      • Joe Momma
                                                                        Joe Momma  3 weeks back

                                                                        Don't pull the muscle markers out in front of Raymond. That's just wrong. Lol

                                                                        • bx Flare xd
                                                                          bx Flare xd  3 weeks back

                                                                          What if you dint have the rubber you used for the warm up available what is a good substitute

                                                                          • Preston Smith
                                                                            Preston Smith  3 weeks back

                                                                            Hey thanks a lot. I had no idea you could stretch your shoulders like that.

                                                                            • F AV
                                                                              F AV  3 weeks back

                                                                              Gotta love Jeff's videos at x0.5 speed

                                                                              • Albert Deng
                                                                                Albert Deng  3 weeks back

                                                                                Everytime i watch Jeff's videos i see prince Charles

                                                                                • Carlo D
                                                                                  Carlo D  3 weeks back

                                                                                  Great video again but I have a question. For the face pulls Jeff says to put his knuckles back but when he does it with the pulley his knuckles are on the side. Is that because of the positioning of the pulley compared to the Bands?

                                                                                  • BlueTV
                                                                                    BlueTV  4 weeks back

                                                                                    Guys isn't Raymond overdoing calorie deficit diet a little?

                                                                                    • Ethonus Gamer
                                                                                      Ethonus Gamer  4 weeks back

                                                                                      Pls help.
                                                                                      I train shoulders twice a week so what should I do with this workout. It seems too high volume to do the whole workout twice a week.

                                                                                      • Mohdansar Uddin
                                                                                        Mohdansar Uddin  4 weeks back

                                                                                        Your guy Raymond goes far when start your workout and stands at a side when u were doing overhead. Barbell press