Jason’s Get Ripped Shoulder Workout
This post is for yesterday morning’s shoulder workout in which I started out with working traps. I was going to call it ‘Fat Burning Shoulder Workout’ because the intensity is high and rest between sets are short. I tend to do more of a high intensity burn type of workout for shoulders rather than heavy compound exercises (although I will often throw in a few sets of seated shoulder presses).
I know the phrase ‘get ripped’ is overused but this type of workout will indeed help you get shredded (obviously your diet plays a big part). Don’t get me wrong, you’re still moving some weight around; you’re not going light by any means. However, you’ll be more inclined to stay at the same weight rather than moving up each set, which you’re about to find out why.
Shoulder Burn Workout
Barbell Shrugs: 3 sets x 12 reps (last set rest-pause)
Hammer Strength Behind the Neck Press: 3 giant sets *
Standing Arnold Presses: 3 sets x 12 reps
– superset with Lateral Raises: 3 sets x 10 reps
Rear Delt Raises (chest-rest): 3 sets x 12 reps (drop set on last set)
* Giant sets: these were done one arm at a time followed by a set with both arms (kind of like a 3-in-1 set).
As you can see this shoulder workout is fairly quick. There’s not a ton of exercises but there’s a lot of intensity going into each set and rep. The average rest between sets for everything was 30-45 seconds. As I’ve stated in prior workout posts I like doing shrugs at the beginning of my shoulder workouts. Seems to warm up the delts before going into presses. I hit a rest-pause set for the final set of shrugs; this was a set followed by 7 seconds of rest before doing another, and repeating once more.
The ‘Giant Sets’ as explained were like 3 sets in 1. You can really isolate the delts doing one arm presses. Finishing with both arms made the burn that much more intense. I moved on to some standing Arnold presses, supersetting them with laterals. This will give your shoulders an incredible pump. The final exercise for rear delts was even less rest. Try this out on your next shoulder day.
Train with Passion,