The 💯 Shoulder Workout (MOST EFFECTIVE!)

The one hundred shoulder workout requires all out effort, but the results are nothing short of incredible if you follow the shoulder exercises and protocols shown here. As always a complete shoulder workout should consist of exercises for your front delts, middle delts and rear delts. That said, even that doesn’t make this workout for shoulders complete. In order to round out your delts and create boulder shoulders you need to spend more time focusing on the reps that actually matter to help you build bigger shoulders. That is what we do in this intense shoulder workout.

As always, it’s important to define what training intensely looks like. When asked to train to failure in this shoulders workout, you want to be sure that you are still performing something that resembles the shoulder exercise that was intended. In other words, adopting poor form in order to squeeze out another concentric repetition is not allowed. You want to stop at the point when the breakdown of form starts to either short change your range of motion or introduce compensation that could turn the shoulder exercise into a risky one.

Also of importance for this 100 shoulder workout is the concept of rest pause. This means that after reaching fatigue at some point in the set of the exercise for shoulders that you’re performing, you are allowed a brief rest. In this case, just 15 seconds, in order to catch your breath and let some of the burn in the shoulder muscles subside momentarily. After resuming your reps in pursuit of your effective rep count, you ideally want to be able to do at least 1-2 reps. If for some reason you are unable to perform any reps, you can either stop the set at that point and build up towards completing your goal reps the next time you perform the workout or you simply rest a little bit longer during your intervals.

Speaking of effective reps, these are the ones that are commonly regarded as the most results producing that occur towards the end of any given set that require a much higher effort level in order to complete. Mind you, these do not need to happen at the point of failure but doing so ensures that you have adequately accessed the muscle fibers that are most responsible for this action and can grow bigger shoulders in the case of this shoulder workout.

In a typical workout for shoulders you wind up performing the majority of reps just to get to a point where you reach a level of challenge that is an adequate stimulus for shoulder muscle growth. In this type of workout, your front delts, side delts and rear delts will be subjected to on overload capable of stimulating bigger shoulders on almost every rep.

As for how to construct the 100 shoulder workout, here’s what your plan will look like:

DB/BB Overhead Press – Ignition Set into 20 Effective Reps on Push Press as a Rest/Pause

DB Side Lateral Raises – Ignition Set into 20 Effective Reps on Static Lateral Raises as a Rest/Pause

DB Hip Huggers – Ignition Set into 20 Effective Reps as a Rest/Pause

Cable Stretch Front Raises – Ignition Set into 20 Effective Reps as a Rest/Pause

Overhead Raise Face Pulls – Ignition Set into 20 Effective Reps on Face Pulls as a Rest/Pause

All totaled, this will amount to 100 effective reps in this intense shoulder workout.

If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later shoulder exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.

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 and get started right away on building a ripped, muscular, athletic body.

For more shoulder workout videos for the front delts, middle delts and rear delts, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications so you never miss one when it’s published.

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