The 💯 Shoulder Workout (MOST EFFECTIVE!)
Build Incredible Shoulders with the Ultimate Shoulder Workout Plan
Are you looking to transform your shoulders into boulders? Look no further than the 💯 Shoulder Workout! This intense and effective shoulder workout will leave you with nothing short of incredible results. By following the shoulder exercises and protocols outlined here, you can achieve the shoulder gains you’ve always dreamed of.
Complete Shoulder Training: Front, Middle, and Rear Delts
A well-rounded shoulder workout should target all three deltoid muscles: the front delts, middle delts, and rear delts. While many workouts may include exercises for these muscle groups, the 💯 Shoulder Workout takes it a step further. To truly develop boulder shoulders, you need to focus on the reps that matter most for building size and strength.
Training with Intensity and Good Form
Training intensely is a key component of the 💯 Shoulder Workout. However, it’s important to maintain proper form throughout your exercises. Avoid adopting poor form just to push out an extra repetition. Instead, stop when your form starts to break down, compromising your range of motion or risking injury.
The Concept of Rest Pause
In the 💯 Shoulder Workout, you’ll also encounter the concept of rest pause. After reaching fatigue during a set, you’re allowed a brief 15-second rest to catch your breath and reduce muscle burn. Once you resume your reps, aim to complete at least 1-2 more before reaching fatigue again. If you can’t perform any reps, either stop and build up gradually or take longer rest intervals.
Effective Reps for Optimal Results
Effective reps are the ones that produce the best results and usually occur towards the end of a set. While they don’t necessarily have to be performed to failure, doing so ensures that you’re targeting the muscle fibers responsible for growth. By incorporating effective reps in the 💯 Shoulder Workout, you’ll stimulate maximum shoulder muscle growth.
An Overload for Maximal Shoulder Muscle Stimulation
Unlike typical shoulder workouts, the 💯 Shoulder Workout ensures that every rep provides a significant challenge to stimulate muscle growth. From front delts to side delts and rear delts, your shoulder muscles will experience an overload capable of delivering the gains you desire.
The Structure of the 💯 Shoulder Workout
The 💯 Shoulder Workout consists of several exercises designed to hit your delts from various angles. Here’s a breakdown of the plan:
1. DB/BB Overhead Press – Ignition Set into 20 Effective Reps on Push Press as a Rest/Pause
2. DB Side Lateral Raises – Ignition Set into 20 Effective Reps on Static Lateral Raises as a Rest/Pause
3. DB Hip Huggers – Ignition Set into 20 Effective Reps as a Rest/Pause
4. Cable Stretch Front Raises – Ignition Set into 20 Effective Reps as a Rest/Pause
5. Overhead Raise Face Pulls – Ignition Set into 20 Effective Reps on Face Pulls as a Rest/Pause
By the end of this workout, you would have completed a total of 100 effective reps, pushing your shoulders to the limit.
Adjusting Weights and Fatigue Management
Throughout the workout, don’t hesitate to adjust your weights as fatigue sets in. You’re not aiming for your 12 rep max; instead, choose a weight that allows you to reach failure around the 12 rep mark. If fatigue accumulates and you need to decrease the weights, do so to ensure you maintain proper form and complete the workout effectively.
Train Like an Athlete with Science
The 💯 Shoulder Workout is just one example of applying science to your training routine. If you want to achieve the physique of an athlete, incorporating scientific principles into every workout is crucial. Visit athleanx.com to explore the ATHLEAN-X Training Programs and start your journey towards a ripped, muscular, and athletic body.
Don’t miss out on more shoulder workout videos! Subscribe to our YouTube channel through the link above and turn on notifications to stay updated with the latest content for front delts, middle delts, and rear delts. Get ready to sculpt the shoulders of your dreams!
42 comments
Are your shoulders bothering you? Here's how to fix that pain FOREVER! – https://youtu.be/ssH35JwmwTM
I like this a lot because is intense, clever, and I can workout with elastics and dumbbells without being in the gym for using the barbells or other equipment
My guy. Thank you for the effort you put into this. I dont feel like a dumbass going into the gym
12 Reps then after 15 seconds do another 20 ? or do 12 then another 8 ?
I absolutely love this workout…the ignition sets/effective reps are almost impossible to mess up. If it hurts, in a good way, it’s working. Been doing these three months now, switch up with drop sets sometimes just for variety, and my growth has been really strong…45yo
No hell in a 100? L
What is the most effective shoulder workout.!?
I don't understand this… Do you only do 1 set of 20 reps with each exercise?
Are these workouts enough muscle training for the week? You're supposed to train each muscle group at least twice a week but with these workouts I would need to stack two muscle groups per session.
I love all of the “100” workouts. My only question is: How much rest is there in between different exercises if any?
Can we do cable stretch front raises with loop resistance bands alternatively?
How many times per week should I do this workout?
Wow, just wow on the amount of fatigue this exercise regime causes. I was aching for a different routine to give my body a shake-up, and this is it.
Im going to this. Im trying to find this type of exhaustion workout for every muscle and i take it another step dropping weights until i burn out with lighter weight.
Is this for strength or hypertrophy?
Thanks papa jeff
Who many sets should do when im workingout on my shoulders 🤔?
When I want to do all the 100 workouts, how should the split be? Would a bro split work?
I am also just wondering, if I do back/biceps and chest/triceps, I would have to make this workout a two part workout.
So for the 20 effective reps do we count is separately after the initial 12 Reps or along…like i do my first 12 then i count 8 so total of 20 or should i do first 12 and then go 20 more ??
Unfortunately our (large) gym has no cable machine to perform 2 cable (at a time) movements.
Would love to see this for women starting out
oh I see. He used an emoji instead of just typing '100'. That's annoying
Hello Jeff, greetings from Romania! WOW! you really are a model for me for a while now and i have just completed this shoulder routine. I have never felt my shoulders pumped like this ever before! One question, though: can i perform this routine everytime i train my shoulders? Or should i sometimes do the "regular" one… 4 exercises x 4 sets of 12-15 reps?
Thank you!
I'm doing 4 of the 100 workouts: Chest and back together, and arm and shoulders together, 3 days a week alternating so everything gets hit twice within 7 days. I'm about 3 weeks in with really good results so far. You will be pumped and extremely tired at the end. The intensity is pretty aerobic (I'm 50 y.o. so I get winded). I have replaced discs and a fusion so I substituted a couple of the movements with machine versions for similar effect. A few notes: I'll do the ignition set, then the effective reps usually goes 8>14>18 and finish with whatever I can to go over the 20th rep (usually 21 or 22). A couple extra couldn't hurt, right? I also do the exercises in alternating fashion, using the 3-5 minute rest for an exercise of the other muscle/group. I always at least attempt the extra credit exercises (hell in a hundred). The hold pushups on chest day are murder!
Instead of the cable front raises, would barbell plate raises be considered the same?
Gotta say, i haven't felt my shoulders this pumped in a long time. Went from a hour long workout to maybe half that. Thanks jeff!
I do a 3 day split push / pull / legs do you think combining the chest and shoulder 100 together would be too much . Would this work better as a5 day split
Thank you Jeff!!!
Is there no hell on 100 for shoulders?
Man this workout is a killer !!! I have tried it and it burned like hell 🤩I started with shoulder press machine then did all the other workouts here. I've done lateral and front raise by cable with one arm at a time. Thank you !!!
I like to use the EZ bar for my OHP, much easier on my wrists
Four of us (me and 3 friends) did this workout today, and it is intense and brutal. 6 hours later, still feeling the great after effects. Awesome stuff!
How the hell does he get his front delts to work on the cable stretch, all I feel are my forearms and its not the hypertrophy type of pain, its the very uncomfortable movement type of pain
I didn’t reach full fatigue on my original 12 on some so went up 5 lbs for the set of 20. Holy CRAP what a workout!! I was in and out and more pumped than ever. Love the 100
Thank you for the list!!!! I was trying to remember them and went MY MAN!!!
How many sets should I be doing to get to the 20 total effective reps?
What about the traps?
This is the best workout channel on YouTube. Thanks Jeff
I’d like to see a full body A-B-A, Cable focused (resistance eccentric/concentric) 100 series program.
What is the shoulder effective
workout?
So how do we split the workouts throughout the week?
I work out at home, is there something I can do to substitute the front cable stretch?