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 • 2 013

  • HarmonyNull
    HarmonyNull  5 hours back

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

    • rvz77
      rvz77  1 days 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  2 days back

        Amazing body... Keep it up

        • Yael Garcia
          Yael Garcia  3 days back


          • sixthday132
            sixthday132  4 days back

            brutal but bad ass

            • Chris Lee
              Chris Lee  4 days back

              If I do the 3rd variation in my gym .all will say I'm out of my mind.

              • Russell Thompson
                Russell Thompson  4 days back

                another great video Jeff!

                • ordinary man
                  ordinary man  5 days back

                  Jeff,I did this routine and it was amazing ,my body was on fire and my shoulders looked great, but it takes me 5 days to heal, which I think it means my cortisol pumped intensely,is that fine?

                  • John Scott
                    John Scott  6 days back

                    Lol, I like the comment about the cameraman saying he forgot the battery at the end of Jeff's session. I know there would be some fighting and cussing!

                    • John Scott
                      John Scott  6 days back

                      Jesus that music adds nothing! !

                      • John Scott
                        John Scott  6 days back

                        Dang Jeff you are getting really big!

                        • pantherfoster
                          pantherfoster  6 days back

                          Just done this workout and loved it this is my shoulder work out from now on

                          • xyz
                            xyz  1 weeks back

                            Hi Jeff! Would be great if you can share a similar one set for biceps and triceps! Thanks

                            • James Koch
                              James Koch  1 weeks back

                              One set workout is a joke ....Mentzer didn’t even do just one set work outs ...research it from guys that trained with him at Golds ...He used multiple pre sets ...
                              Go and research it ...Dorian Yates tried low sets & heavy...Injuries ..Injuries ...Injuries ...again don’t take my word...go spend time researching it ...

                              • Derek Ouellette
                                Derek Ouellette  2 weeks back

                                I counted 150 reps

                                • Ray Ramon Ramon
                                  Ray Ramon Ramon  2 weeks back

                                  That the most SETS that I have ever seen in ONE SET..

                                  • Sun Of The Morning
                                    Sun Of The Morning  2 weeks back

                                    Thank you very much for the wisdom once again.

                                    • SkellyMann
                                      SkellyMann  3 weeks back

                                      Even if I dont complete it. I'm trying it!! Nice job !!!👍👍👍👍

                                      • Nitesh Goswami
                                        Nitesh Goswami  3 weeks back

                                        You are great

                                        • Chris Pham
                                          Chris Pham  3 weeks back

                                          I could barely catch my breath after each set just like Jeff here. If you don't sweat or breath heard like he does then you are not work hard enough. Everything needs hardwork!

                                          • Dario Spirit
                                            Dario Spirit  3 weeks back

                                            Damn, Jeff is going hard 🤭

                                            • Kam Mueller
                                              Kam Mueller  3 weeks back

                                              Seriously, who are all the idiots clicking thumbs down? I use Jeff's advice to train safer. People look at me and can't believe my body at 62. It's just my life style; eat 6 healthy meals daily and do the work in the gym. My BP is 108/56, I avoid salt & sugar, and I take zero meds. Jeff's video gives me a variety of exercises.

                                              • Gerry Kumar
                                                Gerry Kumar  3 weeks back

                                                Come with me I show you how to train shoulder workout

                                                • Gerry Kumar
                                                  Gerry Kumar  3 weeks back

                                                  Fuck off you can't breath brink water or stop this hard work out 😂😂😂😂😂

                                                  • Gerry Kumar
                                                    Gerry Kumar  3 weeks back

                                                    30LB dumbbell I think heavy for you you take 10 or 15 ok

                                                    • Richard Donahoe
                                                      Richard Donahoe  1 months back

                                                      I say I say I say...damn son. You are a bad m'ther jammah

                                                      • Franklin Franklin
                                                        Franklin Franklin  1 months back

                                                        🏋️🤳 superb 😎 hard work.

                                                        • Shreyak Patil
                                                          Shreyak Patil  1 months back

                                                          Love it

                                                          • Rah-Ko Morocco
                                                            Rah-Ko Morocco  2 months back

                                                            I just did it wit 25s mannnnn... I couldnt get 20 reps on NONE... 17 MAX.... KOOOL AS FUCK MAN... BOULDER SHOULDERS COMING SOON

                                                            • albert forlini stucco and concrete

                                                              Great video.

                                                              • coltmerg 420
                                                                coltmerg 420  2 months back

                                                                Crap my new work out i will do it for 5 hrz a day every 2 days =P

                                                                • Dwaipayan Datta Roy
                                                                  Dwaipayan Datta Roy  2 months back

                                                                  Today ??

                                                                  • D Z
                                                                    D Z  2 months back

                                                                    You're right sir.
                                                                    Is a killer workout, thank you!!

                                                                    • againstthegrain91
                                                                      againstthegrain91  2 months back

                                                                      I'm rarely in the gym longer than 45 minutes. Plenty of time.

                                                                      • Chris Atchley
                                                                        Chris Atchley  2 months back

                                                                        5years old video, just tried it out since I’m time crunched today. Got through 3 sets starting at 30lb DB going down 5lbs on 90second rest. Now I can’t pick my hands above my head to wash my hair. Awesome 15minutes plus abs

                                                                        • Alok Jain
                                                                          Alok Jain  2 months back

                                                                          I like your dedication

                                                                          • Ninja Sara
                                                                            Ninja Sara  2 months back

                                                                            Thanks Jeff! I can’t see how anyone wouldn’t love Jeff. He’s effective, clear, smart, skilled, and humble. He’s my favorite and makes me excited to hit the gym.

                                                                            • Wayne Simpson
                                                                              Wayne Simpson  2 months back

                                                                              Yup, a good trainer makes you want to train..that's Jeff. Also it's great to see his 'War Face' at the end of each rep.

                                                                          • Oooh Aaah
                                                                            Oooh Aaah  3 months back

                                                                            Can't help but like this guy

                                                                            • Jay Milutin
                                                                              Jay Milutin  3 months back

                                                                              Brother, you're amazing. I want you as my trainer. I'v got the drive, willpower and energy to get in shape, but I just can't seem to make the change from my old workout routine. I'm 44 and I just got back into lifting and fitness, but I'm still doing parts of my routine from High School. I'm watching vids on HIIT and fasting. There's just so much out there.

                                                                              • Sancho Lōw Era
                                                                                Sancho Lōw Era  3 months back

                                                                                Fuckkkkk No.....
                                                                                Only Able To Get To 7 Min 😥
                                                                                This Comment Will Be Updated

                                                                                • 86Verdict
                                                                                  86Verdict  3 months back

                                                                                  Hi Jeff, first of all I should say - I am you fan. Because the most of you suggestions are really good and help to people. But hat video has made the resonance in Russian internet. Why? Some of the people say that kind of set could make the very hard oxidation in the muscels which could stop the recovering and so on. And that this suggestion is not good but bad one for the muscle gain could you please comment it and explain that area, thanks!!!

                                                                                  • prp6699
                                                                                    prp6699  3 months back

                                                                                    Did this at the end of my workout as a finisher, wow what a way to finish a session. Completely reped out.

                                                                                    • Robert Doran
                                                                                      Robert Doran  3 months back

                                                                                      He drops his elbow is too far down during the dumbbell press.

                                                                                      • Muhammad Rama
                                                                                        Muhammad Rama  3 months back

                                                                                        he you do db press at the side of your body,yes you're dropping to far

                                                                                    • Les Owen
                                                                                      Les Owen  3 months back

                                                                                      Jeff I like the video intensity is about making the exercise more difficult not easier I'm an old school bodybuilder and I've started watching somebody who I enjoy listening to because he makes a lot of sense take care now and keep up the good work

                                                                                      • Troy Lee
                                                                                        Troy Lee  3 months back

                                                                                        Jeff you are a walking encyclopedia of training knowledge love all your video's and very inspiring. Keep the video's coming.

                                                                                        • 0x 73636f7474
                                                                                          0x 73636f7474  3 months back

                                                                                          Did I see new muscles appearing at the base of his neck when he was doing the donkey kicks?

                                                                                          • Link Ski
                                                                                            Link Ski  3 months back

                                                                                            Super workout dude is the real deal thanks for the workout!

                                                                                            • sheree simpson
                                                                                              sheree simpson  4 months back

                                                                                              Just tried this ... ohh hello delts! Thanks Jeff love your workouts, from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿