1000 Rep Shoulder Workout

1000 rep shoulder workout

Only the best of the best will survive this 1,000 rep shoulder workout. We dare you to try.

Since the popularity of our 1,000 rep arm workout was so overwhelming, we decided to give you guys the 1,000 rep shoulder workout to shock your delts into some serious growth. Now, this isn’t a workout to do every week. Rather, use this as a way to completely shock your shoulder muscles. It’s a great way to bridge two styles of training together. Say for example you were doing high volume training and were looking for a way to “peak out” before going into some lower reps and heavier weights. This shoulder workout would definitely be the way to do it.

The extreme amount of focus and strain put on your delts during this shoulder workout is a reason to keep this in your arsenal and not to use it every week. Again, this workout is designed to shock your shoulder muscles and help get you over any plateaus you may be experiencing with muscle growth in this area.

Watch the 1,000 rep shoulder workout video below!

FULL 1000 REP SHOULDER WORKOUT IS BELOW

As you can see, this shoulder workout will literally suck the life out of you. You need to come prepared and ready to give 100% of your mind and effort in order to complete this. The workout should take you about 2 hours max to complete. We highly recommend the getting a protein shake with carb powder in it and bringing it with you. About half way through the workout, you’re going to want to start sipping it to keep your body fueled for the remainder of the workout. We also recommend bringing your BCAA’s with you and sipping on those throughout the workout as well.

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The Body Spartan 1000 rep shoulder workout

Rear delt dumbbell flies superset with anterior delt plate raises

Rear delt shoulder raises position 1
Rear delt shoulder raises position 2

 

Plate raises position 1
Plate raises position 2

 

Set Super Set Reps Rest
1 Yes 30/30 None during superset, 90 seconds between sets
2 Yes 30/30 None during superset, 90 seconds between sets
3 Yes 30/30 None during superset, 90 seconds between sets
4 Yes 30/30 2 minutes to next exercise

Rear Delt Reaper  Triple Set superset with underhand grip front cable raises

This set consists of three exercises done back-to-back with no rest. That will comprise one, full set and we will be doing four sets total. First, grab a high pulley with a rope attachment and perform standard face pulls with an underhand grip. Make sure you are flaring your elbows and using the rear delts to pull the weight. Then, you will do straight arm pull downs, also focusing your contraction on the rear delts. The final exercise in the triple set is a face pull variation. You will grab the rope overhand and pull it above your head, rather than to your head.

Once you complete the triple set, walk to the next pulley (if it’s not busy in the gym) or use the same pulley and move it to it’s lowest position. Grab a medium width bar with an underhand grip and do a set of 30 reps with underhand front raises. It’s very important to use the front delts only on this. A lot of people will want to bounce and swing the weight and recruit their traps. Take that out of the equation with good form and pin your shoulders back. Pick a weight that will work to get the full reps. It’s OK to struggle towards the end, but you want the bulk of your reps to be perfect form.

Parts 2 and 3 of the rear delt reaper set are shown below, along with the underhand cable raises.

Rear delt cable pulls position 1
Rear delt cable pulls position 2

 

 

Overhead rear shoulder cable pulls position 1
Overhead rear shoulder cable pulls position 2

 

 

Underhand front delt cable raises position 1
Underhand front delt cable raises position 2

 

Set Super Set Reps Rest
1 Yes 30 triple set/30 raises None during superset, 90 seconds between sets
2 Yes 30 triple set/30 raises None during superset, 90 seconds between sets
3 Yes 30 triple set/30 raises None during superset, 90 seconds between sets
4 Yes 30 triple set/30 raises 2 minutes to next exercise

Hammer strength shoulder press super set with standing lateral dumbbell raises

Shoulder press

 

Shoulder lateral raises position 1
Shoulder lateral raises position 2

 

Set Super Set Reps Rest
1 Yes 30/30 None during superset, 90 seconds between sets
2 Yes 30/30 None during superset, 90 seconds between sets
3 Yes 30/30 None during superset, 90 seconds between sets
4 Yes 30 /30 2 minutes to next exercise

Upright rows on smith machine, wide grip

Using a shoulder width, overhand grip, pull the bar up while flaring your elbows to recruit the side delts.

 

 

Set Super Set Reps Rest
1 No 30 None during superset, 90 seconds between sets
2 No 30 None during superset, 90 seconds between sets
3 No 30 None during superset, 90 seconds between sets
4 No 30 2 minutes to next exercise

 

Machine side lateral raises

Using a shoulder width, overhand grip, pull the bar up while flaring your elbows to recruit the side delts.

 

Shoulder machine side raises 1
Shoulder machine side raises 2

 

Set Super Set Reps Rest
1 No 40 90 seconds between sets
2 No 40 90 seconds between sets
3 No 40 90 seconds between sets
4 No 40

 

Final thoughts on the 1,000 rep shoulder workout

By this point, you shouldn’t be able to lift your hands above your head. Expect to be sore and expect to be very exhausted. Fuel up directly after your workout with the remainder of your protein and carb powder shake. Take note, we also add creatine and glutamine in our shakes. Then, 30 minutes after your workout, make sure you get a good, solid meal in. This should include both protein and carbohydrates. You’re going to want to restore as much glycogen to your muscles as possible to keep them full, post workout.

If you survived this workout, please leave us a comment below and tell us what you think!

If you want more workouts like this 1,000 rep shoulder workout, grab our 12-week bulking program and get started!

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial

 

All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial