If bigger, stronger, more impressive shoulders are on your fitness bucket list – you are in the right place!
We have a full shoulder workout that is the perfect combination of compound low-rep strength exercises and some higher-rep pump movements.
The way this workout is structured… your shoulders will be ON FIRE!
This is actually Vince’s current shoulder workout, so instead of just filming an instructional video, he let the cameras roll during his last lift and gives some technique pointers between sets!
This video would be great to check out before you attempt the workout on your own to make sure you are doing each movement with proper form and to learn a little more about why Vince includes these specific exercises for strength and hypertrophy!
It’s always a good idea to know WHY you are doing what you are doing, and Vince breaks it all down for you!
Before you get started, be warned that you will need a lot of focus and energy for this one! Make sure you fuel up with a good meal! It also would be a good idea to pound some pre-workout about 20 minutes before you hit the weights.
Sculpt Nation PRE is an excellent choice. Our formula goes beyond a “jolt” from caffeine! It will no doubt give you long-lasting energy (with zero post-workout stimulant crash) – but also has ingredients that will help you focus, pump out more reps using more weight, help promote muscular endurance, rev up your metabolism and allow for better recovery between sets.
Alright, enough chatting! Let’s get to building some BOULDER SHOULDERS!!!
FULL SHOULDER WORKOUT FOR BIGGER STRONGER SHOULDERS
Before any lift, but especially one like this where you will be pushing some heavy weight, you need to do a proper warm-up!
The idea of a warm-up is to WARM UP, not exhaust. You only need about 5-10 minutes and can do anything that gets blood flowing to the shoulders and gets your heart rate up just a little bit. This could even be just a few warm-up sets for the first exercise below.
Once your shoulders are nice and warmed up, and your PRE has kicked in, you are ready to go!
EXERCISE 1: BB Seated Deadstop Shoulder Press
Sets/Reps/Rest: 5×5, with 2 minutes of rest between sets.
We are starting off with a compound movement. The goal for this first exercise is not a lot of volume but a lot of weight.
The “deadstop” shoulder press is a little different than your standard shoulder press. If you have never done these, they are great for explosive pushing.
Typically with HEAVY pressing, you need a spotter, but you don’t need a spot with this style of press because you will be set up on a smith machine!
If done with PROPER form, this movement will hit all heads of the delt. It also requires the support of other, smaller muscles in your shoulders and even your core (so keep that stomach tight.)
You will want to go as heavy as you can while maintaining proper form. Once you get to rep 3, it should be really tough, that 4th rep should be a struggle, and rep 5 should be failure.
The biggest thing with this first exercise is to make sure you get in ALL 25 REPS!!
This may mean that you need to lower the weight for the last set. That’s fine! Don’t decrease the number of reps; just decrease the weight!
EXERCISE 2: DB Standing Single Arm Shoulder Press
Sets/Reps/Rest: 4×10, 1 minute sets, no rest.
For exercise two, we are doing another compound movement but with less weight and more reps. This one is going to give you an INSANE PUMP!
You will NOT be able to go heavy on these. So leave your ego at the door and focus on form!
We are focusing on a slow and controlled tempo, so these sets are long. Each one should take you about a minute.
Notice that there is NO REST between these sets. This is another reason you aren’t going to be able to go heavy.
If you think the first 10 reps are easy, just wait until set 2 or 3. No rest makes this exercise VERY DIFFICULT!
You will most likely have to drop the weight toward the final sets. Don’t be shocked if you are struggling with 5-10 pounds by that last set!
But that is okay! Remember, this exercise is purely for volume and keeping tension on the muscle at all times.
EXERCISE 3/4: Superset DB Front Raises w/ BB Bent Over Rear Delt High Rows
Sets/Reps/Rest: 4×12, 1 minute rest.
The previous exercise was one “constant” set. This one is a super-set, which is just two exercises back to back with no rest in-between the exercises.
First up will be the DB Front Raise. With these, you will be focusing on reaching out in front. You do not want to shrug up. Don’t go past shoulder height. The goal is to keep tension on that front head of the delt!
Without rest, you will jump straight into BB Bent Over High Rows. This exercise works your rear delts. Make sure you are focusing on going up and at an angle for these.
Once you have done both exercises for 12 reps, you will rest 1-minute and repeat for 4 total sets.
EXERCISE 5: DB Lateral Raises (Rack Runs)
Sets/Reps/Rest: One giant set. We aren’t really counting reps. You are going to FAILURE!
We are finishing up this delt destroyer with a lateral raise that will destroy the outer head of your delts (the area of your shoulder that gives you that much desired wider shoulder appearance.)
This is another constant set, similar to how we did with Exercise Two, except you won’t focus on a specific number of reps. This is just ONE GIANT SET, and you will keep going until you can’t get your arms up an inch!
Start with a weight where you can go as heavy as possible for about 6 to 8 reps. Then just keep dropping weight by about 5 pounds, aiming for at least 5 reps with each lower weight/
You will do this all the way “down the rack” until you don’t have one single rep left in the tank!
Again, we are not focusing on a set number of reps. It may be 30, it may be 100. It’s however many reps it takes for YOU to go to complete failure.
When it comes to form on these, make sure you are lifting OUT and not just UP.
You will have a slight bend in your elbow, so a cue to help you out with that would be to think of leading with your elbows out.
Only go to about shoulder height. No need to go higher, or you will just lose tension on the muscle. Also, try not to bounce. You aren’t working your shoulders when you do this.
Toward the very end, you may have a slight bounce as you are trying to force those final few reps to failure. But if you start struggling too much, that is when you know you need to stop.
THAT IS IT!!
If you are looking for a new way to challenge your shoulder workout and want to focus on strength and hypertrophy … we know you are gonna love this one!
And don’t forget .. if you want to get the most out of your lift .. make sure and pound some Sculpt Nation PRE about 15-20 minutes before you hit the gym.
We promise that PRE will give you more focus, energy and help you pump out more reps with more weight! If not, no worries. All of our products are backed with a 100% money-back guarantee – so you can send it back for a FULL REFUND if you don’t like it!