Shoulder Workout in ONE Set (137 INTENSE REPS!!)

Are you training hard enough to see muscle gains? Make sure here…

A good shoulder workout, or any workout for that matter, must have a high enough intensity in order for it to help you build muscle. In order to get big shoulders, you need to make sure your shoulder workout is pushing you to the limit…even if that limit is just one set!

In this video I show you a one set shoulder workout that pushes the intensity envelope. Grab a pair of dumbbells and be prepared to work, regardless of how long it takes you to complete. I was able to get 137 reps using 35 pound dumbbells on the following seven muscle building shoulder exercises.

DB Arnold Press
DB Push Press
DB High Pull
DB 8’s
DB Shoulder Pressouts
Mule Kicks
Pike Pushups


If you want to keep the pain coming, try and complete this workout for another round or two. Just be sure to not let your intensity fade. If you find that you can’t lift the weights with the any worthwhile intensity, then it is best to stop the workout at that point…rest and let your shoulders grow bigger.

Shoulder workouts like this are an extreme example of how you can either train hard or long, but you can’t do both. By choosing the best shoulder exercises or even the exercises from the deltoid dozen video like I have, you can put together an incredible shoulder workout designed to help you get bigger delts fast.

Top pro athletes from every sport are building bigger shoulders by trading in workout length for intensity with the ATHLEAN-X program. If you want to start getting bigger delts and a more ripped, athletic physique, then head to and check out more information about the workout program.

For more shoulder workouts and exercises along with specific lifting techniques to get bigger side and rear delts, be sure to subscribe to our youtube channel at

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