Get ready for one of the most vicious shoulder workouts you’ve ever seen.
Jacolby Williams and Gabe Tuft are murdering shoulders again this week! It’s heavy and high volume mixed together, loaded with drop sets and super sets. So throw down some pre-workout, bring your A-game and get set for the shoulder workout that will set the bar for every other one to follow. The full workout is below the video.
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Mercy Press
As always, warm up is critical. The guys did several light weight sets of side raises, front raises, biceps curls, and rear delt raises before they even touched a barbell.
The Mercy Press is one shoulder press rep to the front and one behind the neck. There’s a large debate as to whether or not behind the neck presses are beneficial or if they’re harmful. If you feel as though your body shouldn’t do behind the neck presses, just simply do all front presses. If you are going to do the Mercy Press, then take note how Gabe and Jacolby both stop at about a 90-degree bend at their elbows when they go behind the neck. Additionally, they aren’t pushing their necks forward and putting extra stress on the neck by doing so.
The front press portion is also debatable on depth for the range of motion. We recommend going as deep as you are comfortable with. Gabe will actually touch his chest on several reps for a full ROM.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Mercy press | 1 | — | — | 20 | 2 |
| 2 | — | — | 20 | 2 | |
| 3 | — | — | 15 | 2 | |
| 4 | — | — | 12 | 2 |
Rear delt flies super set with plate raises
In this part of the shoulder workout, we’re doing rear delt flies with dumbbells and using an incline bench to help isolate the movement. It’s important to keep your chest on the bench and avoid lifting up and off the bench to finish the range of motion. Additionally, flaring your elbows will put more tension in the rear delts, which is the goal of this exercise.
Also, with the rear delt flies, increase the weight each set.
This is a super set so there’s no rest in between the rear delt flies and the plate raises. As soon as you finish the flies, stand up and grab a weight that suits your experience level and begin doing front shoulder raises with the weight. The idea here is to do one rep to the front, then one with the “steering wheel” turned on way, back to the front, then the steering wheel turned the other way, and so on. This continues all the way through to the end of the set. Then you can take your rest.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Rear delt flies super set with plate raises | 1 | — | Yes | 20/20 | 2 |
| 2 | — | Yes | 20/20 | 2 | |
| 3 | — | Yes | 20/20 | 2 | |
| 4 | — | Yes | 12/20 | 2 |
Hammer Strength Shoulder Press Super Set with Dumbbell Side Raises
If you don’t have a Hammer Strength Press you can use any other shoulder press machine. As always, we’re going to soft-lock at the top to keep the tensions in the shoulders and control the negative motion, not letting the weight touch the base at the bottom.
For the lateral raises, you can sit or stand. Ensure that you aren’t bouncing your legs to get the weight up. If you are, it’s time to drop the weight and focus on form and the mind-muscle connection.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Hammer Strength Shoulder Press Super Set with Dumbbell Side Raises | 1 | — | Yes | 20/20 | 2 |
| 2 | — | Yes | 20/20 | 2 | |
| 3 | — | Yes | 15/20 | 2 | |
| — | Yes | 12/12 | 2 |
Cable upright rows medium grip
For this shoulder workout exercise, you’ll want to grab a short, straight bar attachment and use a medium grip. The goal here is to pull with the anterior (front) deltoid muscles, rather than the back or traps. So you’ll want to really focus on the muscle that you are contracting to move the weight. Use good, strict form and contract your core to stabilize your spine. Make sure you have a slight bend in your knees and that you don’t bounce to get the weight up.
Increase the weight each set.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Cable upright rows medium grip | 1 | — | — | 20 | 2 |
| 2 | — | — | 20 | 2 | |
| 3 | — | — | 20 | 2 | |
| 4 | — | — | 20 | 2 |
Dumbbell front raises
Alternate arms on the first set:
On the second set, alternate left arm, then right arm, then a double front raise:
For this exercise, on the first set you will alternate arms and count straight through to 50 reps. The form for this specific front raise will have you crossing the center line of your chest just slightly. This is to target the anterior (front) delts in a slightly different manner than you are probably used to.
On the second set, you will do 60 reps, but after you have done two single arm raises, you will do one double arm raise. Be sure to watch the video for this one. You’ll notice in the video that Gabe was counting only the single arm raises and not the double arm raise. He did a count of 30 in this manner. If you count straight through and include the double arm reps, you’ll still get 60 reps between the two arms.
| Exercise | Set | DS | SS | Reps | Rest time (min) |
| Front raises | 1 | — | — | 50 | 2 |
| 2 | — | — | 60 | — |
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