ATHLEAN X Full Shoulder Workout (2023)
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- เผยแพร่เมื่อ 30 ก.ย. 2023
- If you want a full shoulder workout from athlean x that is designed to help you grow bigger shoulders, then this is a video you will want to watch. Here, Jeff Cavaliere is going to take you through a real time complete workout for shoulders that will train your front delts, middle delts and rear delts in under 40 minutes.
It starts like any workout should, with an efficient warmup. Note, I did not say a long warmup. When done properly, warming up for a shoulder workout should take you just 5 to 10 minutes max. Here I use a shoulder warmup matrix that can be done with a single weight plate. Perform about 30 seconds of halos to internally and externally rotate the shoulders. Follow this up with Plate 8’s for abduction and adduction of the shoulder and finish it with some locked in overhead presses using the scoop press.
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At this point you’re ready to begin your shoulder workout.
The first shoulder exercise is usually some pressing variation. For me, I prefer the single arm OHP with a dumbbell. I always like to get on my feet whenever possible. The freedom of movement of the dumbbells is more forgiving on my shoulders but feel free to perform a barbell overhead press if you’d like.
The second benefit is that I am able to keep the joints more stacked with the wrist, over the elbow over the shoulder. This brings more stability, and with an already compromised shoulder joint having a torn labrum and rotator cuff, this feels much better and alleviates any shoulder pain that I may get on a typical barbell press. Being on the feet also allows me to push press the final few reps to provide some forced tension for greater muscle building stimulus.
The next exercise up is a cable side lateral. The cable lateral not only gives me a good stretch on the middle and rear delts at the beginning of the exercise but I’m able to match the resistance curve a little more easily throughout the rep than I can with a dumbbell version of the movement. I am trying to move more weight here and load up this exercise to be performed as a heavy shoulder exercise. 3 sets of 6-10 reps on each arm is the goal with some partial range of motion reps performed after reaching failure.
It’s important to point out that partial range of motion reps are great for driving more tension into an already fatigued muscle to further increase the intensity of the set. That said, they should be performed after all full range reps are exhausted.
I follow up the cheat cable laterals with a strict lateral raise. It’s at this point that I want to really focus my tension into the middle delts specifically. To further drive this home this is the time in the workout when I often train shirtless in the mirror. This helps to ensure that the muscles I want to be performing the movement are initiating and driving the exercise. I can decrease involvement of muscles I don’t want to dominate and increase the recruitment of those I do want to perform it by using the visual feedback the mirror provides.
I then shift the focus to the middle and now rear delts with the final two exercises. The high pull is the anti-upright row - and for good reason. It’s simply better. It does everything I need it to do and more so than the upright rows. The rear delt gets better engagment and the shoulder joint stays in a safer, healthier position. 2-3 sets of this exercise is perfect.
I then add hip huggers to my shoulder workout as another dumbbell shoulder exercise. Here the key is to drive the arms backwards into extension to really hit the rear delts. Pause at the top of the contraction until you can almost feel a cramp in your delts.
Finally, I wrap up my shoulder workout with a corrective exercise for the rotator cuff. I use banded external rotations to do this. Focus on high quality reps rather than a specific rep count.
In summary, the full shoulder workout looks like this:
- Shoulder Matrix Warmup with Plate
- Single Arm Overhead Press - 3 x 6-10 reps
- Cable Lateral Raises - 3 x 6-10 reps (follow with partial reps)
- Strict DB Lateral Raises - 2 x 10-12 reps (follow with partial reps)
- DB High Pulls - 2-3 x 6-10 reps
- DB Hip Huggers - 2 x 10-12 reps
- Banded External Rotation for Rotator Cuff - 2-3 x 15 reps
If you're looking for a complete workout plan to build bigger shoulders and an athletic body, be sure to head to athleanx.com
For more shoulder workouts and shoulder exercises ranked, remember to subscribe.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - แนวปฏิบัติและการใช้ชีวิต
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/ax-full-shoulder-workout-2023
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
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big reason why i come is to try and see if i can win lol
@@ok_e3wit's bs bro I don't think anyone has ever won this by clicking that link
I won a few years back.. It happens.
This has to be a scam. Never works
1:05 Warmup
3:05 Single OHP
9:00 Cable Lateral Raise
15:10 Shirt Tip
15:30 Strict Lateral
19:40 High Pull
22:50 Hip Hugger
26:50 External Rotation
The extra time stamp for the shirt tip made me laugh
Ty
Thank you
How many sets per exercise do you recommend?
@augustusgloop6537 1-10
Depends on how many exercises and how many sets you do
I have watched a lot of your videos, and this was my favorite. I would love to see “full workout” for every muscle group!
I was about to say this !
i was thinking about saying this 🤘👏
Yeah this would be great
Me too!
Yeah this actually was insightful. I have also torn rotator cuff and popping shoulder, very familiar ground. Would be interested to know how Jeff trains biceps after the bicep tear
OG shoulder workout. As someone with less-than-healthy shoulders, I appreciate learning how Jeff overcomes his own shoulder issues. It was very informative to watch Jeff's warm up routine. Love it.
Will u train me and help me to transform my body
Well, ya know, when you're hot, like Jeff, it don't take much to get warmed up ...😊
These are such BS though.
This is such a fitness influencer thing to do.
Normal people don't have time to do a single muscle workout.
It's upper/ lower workouts or PPL or full body, etc.
@@yipperdeyipGo home!
@@yipperdeyip the workout is around 30 mins but no one got time for that
Keep being uneducated, kid
"Looking back over my shoulders..."
- 1:05, 1:46, 2:21: Shoulder Matrix Warmup with Plate
- 3:14, 4:38, 6:15: Single Arm Overhead Press - 3 sets of 6-10 reps
- 9:32, Cable Lateral Raises - 3 sets of 6-10 reps (follow with partial reps)
- 15:34, 16:20: Strict DB Lateral Raises - 2 sets of 10-12 reps (follow with partial reps)
- 20:13: DB High Pulls - 2-3 sets of 6-10 reps
- 23:11: DB Hip Huggers - 2 sets of 10-12 reps
- 27:17: Banded External Rotation for Rotator Cuff - 2-3 sets of 15 reps
- 28:45: PRO 30G
Thanks for the work, i love to save time when i just wanna check form ❤
Nice of you to add the plug =)
Classic song
Thanks, good job at helping us
Definitely do more of these videos, I like being in my gym at home, watching them and pausing them, because you are a real motivator.
Jeff, this is why you're the best. You effortlessly blend smart, experiential learning with hard-earned wisdom, and you never hold back from sharing your own personal struggles and successes. This is one of your best videos. Thanks, as ever, for all you bring to this channel-and to the people who watch it.
This is the best! I love how open it is; no cuts, no edits, you swear, you speak freely like a real human. Sir, you are a hero to all us real trainers out there, we inspire to be like you! Thank you!
Jeff is an amazing person and doesn't ask for money for these videos unlike every other person
What kind of TH-camrs u watching who literally ask for money bro
Definitely more videos like this. To see this workout put together in this order with the walkthrough is very helpful!
Thanks for all the tips, info, and training technique corrections, Jeff. Definitely do more videos like these please. Lift safe, build smart.
I like how Jeff get gets attacked by other TH-camrs and simply focuses on himself. Shows knowledge, understanding and character!
Too busy to be focusing on noise. The guy has multiple businesses he's juggling together with a family. People attack others on social media either because it is their business model or that their life sucks and they're just venting.
This is really really helpful. I really appreciate the deep dive and specific tips for each of the exercises as you go through them.
These workouts are great, please do more like this, so nice to not have to spend hours in the gym but still get a great workout, love the training style
Absolutely love your videos and breaking down the full workout is awesome, will definitely watch if you do more like this. Thanks Jeff
I absolutely love the High Pull. I did it a few weeks back and I can literally see the gains it has produced. Plus it feels better on my shoulder joints.
This really works out for me. I have bad shoulders and today’s shoulder day, this video is definitely a saver., Thanks, great video!
Jeff please do more of these long format full exercises! Absolutely epic and fantastic. A great way to learn thank you sir! Much love from Canada! Jared P.
Brilliant Jeff, thank you.
Please do more of these types of full workout videos. Exactly what I’m looking for.
Love this Jeff. Please make an entire series in this format!
PLEASE WE NEED VIDEOS LIKE THIS FOR EVERY MUSCLE GROUP. PLEASES JEFF
For someone like me w bad shoulders this helped me so much, I'd love to see more workouts like this keep up the good work and thank you for your dedication to fitness🙏
Really helpful seeing you at work. Love this style video. Would love to see more of these. You’re the man Jeff
These full workouts are the best videos. Thanks !
That's a great shoulder workout! I learned a lot and I've been working out for over 20 years. Thanks Jeff!
This type of video is very valuable to me, especially the shoulder video. My shoulders do the Rice Krispy snap crackle and pop. Your commentary, Jeff about warming up gently until the noise has greatly decreased was very much appreciated!
I always get nervous when I hear popping noises but this is really informative info
This is great Jeff. I love when you bring us with you, into your gym. Hearing the how and why is so helpful. I've been working out for about 45 years and I ALWAYS learn something new from your routines. Much appreciated!
Love that format! I love knowing what and why explained so well!!
Please do more of these. I suffer from shoulder pain and this was very informative. Just what i needed to learn.Thanx alot 👌
Great workout Jeff! It's interesting to see you perform exercises for yourself and offer several good tips along the way.
Absolutely love this format. I've watched dozens of your videos, and even purchased one of your programs a couple of years ago. I've studied strength training and gone back and forth for years between different styles and programs. With all of that, this style helped me solidify my understanding of certain techniques that I didn't fully grasp before. Well done, keep them coming!
Yes please do more video's like this! You rock Jeff!
Please make more of these training videos.
Appreciate it Jeff and Jessie!
THIS is what I’ve been waiting for!! Thank you so much!!! ❤❤❤
Jeff, I’ve been watching your videos for years and have used several of your programs. That said, this is one of the most helpful videos I think you’ve ever produced!
I appreciate the insight and raw, unedited look into your cadence, tempo, rest, etc. Seeing this in real time is very valuable and leaves no room for misinterpretation.
Thank you for all the great content you provide!
Loves these types of longer form videos right on TH-cam! Always smart and safe ways to improve. Thanks Jeff!
More videos like this, please. Been watching for about 19 years now. Thanks Jeff!
Sir Jeff please do more videos like these about every muscle group. This is one of the most amazing videos you have shared and it is a real honour to learn directly from your workout. Thankyou sooo much Sir Jeff you are a real inspiration for millions.
I watch a lot of your videos, this full workout for a specific muscle group was great. I'm going to use it to revise my shoulder workout since I have some shoulder issues as well. I would LOVE to see more full workout videos like this for a bunch of other muscle groups!!
Love the walk through videos! Jeff has really helped me regain fitness after an extended medical issue.
Like always great utility for getting hughe shoulders... even for beginners
Great video, Jeff! I've been trying to rethink about how I'm doing my shoulder exercises and then you released this video. Thanks for all your knowledge and expertise.
Great timing on the video my right shoulder needs help, thank you Jeff
Love the full workouts. Would like to see more of these,Keep up the good work, thanks
Invaluable stuff Jeff, you n Jessie have gotten me from skinny fat to somewhat more muscular. (Still proudly grinding natural) More to the point you've given me the correct information in a consistently easy to follow format. You guys are legends and sadly rare amongst the crap that's put out these days
You've helped up my climbing game and mental health no end,
my deepest thanks
Absolutely Awesome Jeff! As much as I love your other versions of training this Walk Through approach made me feel like I was in the gym with you training, especially because I could hear your thoughts as you progressed into the workout. I really loved this shoulder workout it hit home for me on every movement. 👍👍
I always appreciate the educational quality of your videos Jeff, and the in depth nature of this one I believe will be a hit! Definitely do more of these!
As someone who battles shoulder issues and tries to help other with there shoulder issues its great to see your approach. I would love to see each individual body part. Especially the rest of your upper body. Thanks for all your contribution to fitness.
More walk through vids please! Just had my shoulder injected for the second time and the background from Jeff on managing a problem and still getting a workout was so helpful. Thanks for an excellent new take on your videos mate 💪
I’d love to see more of these workouts. The breakdowns are incredibly helpful
Jeff I ❤ these! You’re a beast ! Videos like this take the guesswork out my routine and give me focus. I’m getting great results eating big and healthy while my friends make jokes about me eating over 300g carbs a day while my composition changes to a more masculine look. Thanks for everything you do . Also a paid member to utilize workouts with body weight during travel . You’ve given me a life worth living.
Best video series so far.( I hope it turns into a series.) I like the fact that you demonstate what your workout session looks like. PLEASE DO MORE!!! Watching you in action plus commentry is very benefical. Thanks for taking the time to post all these fanastall Instructional videos on TH-cam FOR FREE...GREATLY APPRECIATED!!! Sincerely Frank Yaugo 👍👍💪😎
Thanks Jeff! I’d love to see more of these types of videos
This is a great format, so please continue. Seeing the high intensity, but lower volume was a great reminder for my own training.
Hey Jeff, I really like this format. I enjoy all of your videos but his format is really helpful as well. I'd definitely watch more of these.
I love this. Keep these types of workout vids coming, Jeff!
Very helpful! 49 yr old with shoulder issues. Love this walk thru. Will incorporate these. Thank you!
Good shoulder workout. As always Jeff you come out with your A+ game to each and every one of your videos. Please continue the good work. Looking forward to more videos of similar nature. Chest, Arms, Back, Legs. Let's go!!!
Favorite video yet Jeff! Following you for a bit off and on. Your training style has been instrumental in gains I’ve never had in 30+ years. This routine feels amazing, you’ve already helped heal from years of shoulder injuries. That has made a world of difference in my ability to see gains at all, ever in my chest. Also damaged from chest injuries. Your advice of supplements and nutrition have help immensely. Finally at a point to have the definition to see the target muscle light up, correct posture form and strict intentional motion, all like you teach. Thanks for highlighting that and checking the correct motion in mirrors. Why I try to stick with my home gym. Those markers are genius, just brilliant. Makes all the sense in the world seeing that. You’re Awesome, Thank You
Many many Thanks Jeff. I had a shoulder injury and wanted to get back into my shoulder exercise and this video has assisted me to train better and avoid injury. All the best.
Fantastic workout. I too have had 2 x rotator cuff surgery and have to deal with popping and crunching. This workout really helps us. Go Jeff !
Great workout routine! Love the DB single arm OHP so valuable for imbalances in the shoulder!! Great vdieo
Thank you for this Jeff! We need more of these type of videos!
Thank you Jeff and Jesse!
This is the kind of video I need. I have should problems and guided workouts like this give me confidence.
Yes! Do more of these
Thank you for this full work out. Please keep them coming 💪🏼
I absolutely love the sincerity of this video. I want more!
Jeff this is exactly what I'm looking for man. Looking forward to more like these
Great format, really helps you understand the reasoning and correct form behind exercises. Thanks
Thanks so much for sharing your workouts to make us all better.
Thank you. The follow along/full workout is very helpful! More of these please
Would definitely love to see more of these. I have a few different injuries and now have to focus on more injury free training.
I love that you did this, I hope you continue to do more of these. Saw it the other day, decided to do it on my next shoulder day (today by the way).
We want more this types of workout
Great workout. Please do more of these workouts.
My shoulders have been giving me some issues lately and I did your warm up without weight and it got the pops and pains out of my shoulders. Love your content man and seeing it progress and grow. You’re one of the realist fitness TH-camr there is
Yes, more videos LIKE THIS. REALLY INSPIRATIONAL. GOD BLESS JEFF.
Thanks again Jeff. I’ve had labrum repairs and appreciate your attention to protection of the joint.
Great video Jeff, awesome to see how you prepare for your workouts with your warm ups that prime you for your working sets // great advice as usual.
I would definitely love a series of videos like this one. The amount of info here is insane.
Of all shoulder videos Jeff has done, this has helped me the most. Its feels good because its a very non technical, simple shoulder hitter when I was being overwhelmed by all the methods of how to target side and rear delts
would love to see more of these Jeff! as always, great work!
Very helpful to revisit the proper form on these shoulder movements! It’s too easy to get sloppy. Thanks!
I know this is an older video but I love the full workouts. I particularly like the disclosure of your shoulder injuries Jeff as it’s a “no excuses” motivator for a lot of us working around injury.
Definitely more of these - great stuff 👍
I like this format of videos because I can literally plan my next workout based on this. Keep em coming
This comes in time for my shoulder workout for tomorrow. Thanks Jeff great videos
most helpful thank you for your work and yes please do more like this!
Just started watching your TH-cam videos, got to say, some of the most informative stuff out there. Every video got top detailed advice about weight lifting and generally looking after yourself while working out. Keep up coming 👍
Yep! Need more of these please!
That was pretty cool and yeah I would definitely love to see more walkthroughs
Did something like this based on his earlier work. Shoulder saver! Still implementing parts, but great to see a refresher with some new movements.
Awesome! Do more, please, of this style. Love it!
Amazing video coach!! As someone who has suffered with problem shoulders for years this workout is top class!
I never post anything online, but I just watched this video and have to put in my vote for you to do more of these walk-through videos. I like all the different types of videos you do, but getting to see you do sets in real time and sharing you thought process every step of the way is sincerely beneficial! I hope this will be one of your next series.
I absolutely love this video! Been looking for such an excellent shoulder routine
What a great video, damn your shoulders were pumped.
Love the work out.
Do some more of this type of video.
Thanks so much.
Yes do more of these Jeff I liked how you look at this in technique 👍
Definitely more whiteboard walk throughs. Do a tour around the whole body like this, so much to show and learn. Awesome stuff!