Fast shoulder workout

Fast shoulder workout

Try this 45 minute shoulder workout to completely fry your delts.

INBA/PNBA Pro Bodybuilder David Larson, joins Gabe Tuft for this intense and fast shoulder workout. Full workout below the video.

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Fast shoulder workout exercise #1: Standing military press

Gabe and David started light, with just the bar. Then they slowly added weight. If you are uncomfortable with performing behind the neck presses, don’t do them. Proper form is crucial on these. Be sure you only go to a 90 degree angle with the bend in your arms, or slightly beyond. Also, be sure not to force your neck out in front of you and cause additional strain. This is about relaxing the neck and focusing on the shoulders.

Set Drop set Reps Rest
1 – warm up No 20 2 minutes
2 No 15 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes
5 No 15 2 minutes

The rest of the shoulder workout is below, but first have a look at our shredding programs!

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Fast shoulder workout exercise #2: Seated dumbbell shoulder press

You will need to drop the weight a little compared to what you typically use for this shoulder exercise. Remember, you just blasted them with the standing press so you’re going to burn out faster than usual. If you can increase the weight each set, be sure to do that.

Set Drop set Reps Rest
1 No 15 90 seconds
2 No 15 90 seconds
3 No 15 90 seconds
4 No 15 90 seconds

Fast shoulder workout exercise #3: Seated side raises super set with standing upright rows, close grip.

Strict form for both of these shoulder exercises will ensure that you maximize your muscle growth here. Avoid swinging on both of these exercises and use the mind-muscle connection to contract the delts to move the weight. As you saw in the video, it doesn’t take a lot of weight for Gabe and David to get a nasty pump.

Set Super set Reps Rest
1 Yes 20/20 90 seconds
2 Yes 20/20 90 seconds
3 Yes 20/20 90 seconds

Fast shoulder workout exercise #4: Reverse pec deck rear delt flies

Sit reverse in the pec deck machine and set the seat so that your arms are just slightly above your shoulders. Then, flare your elbows and keep a slight bend in them. Try to maintain the same degree of bend in your elbows for the entire movement. This is not a rowing motion, this is a fly. Your elbow bend shouldn’t change at any point in the range of motion.

Set Drop set Reps Rest
1 No 20 60 seconds
2 No 20 60 seconds
3 No 20 60 seconds
4 No 20 60 seconds
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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