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Max Effort Shoulder Workout

September 21, 2022 | 0 Comments
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Are you looking to take your shoulder workouts to the next level? The Strength Coach, Jay Tyler, takes MJ Fitness CEO & IFBB Pro, Joseph Mencel, through his Max Effort Shoulder Workout.

MAX EFFORT SHOULDER WORKOUT With The Strength Coach!

Exercise 1: Dumbbell Rear Delt Flyes

Rear delts may be one of the most under worked, under utilised muscles when it comes to training shoulders. They are vital to give your shoulders a nice round look, balancing out an often overworked, dominant front delt. Starting with rear delts allows you give maximal effort and therefore lift more weight, and obtain more muscle growth.

Set 1 & 2: Complete 10 reps with a RPE of 7

Set 3: Increase the weight and complete AMRAP with a 10 RPE (maximum effort)

Exercise 2: Machine Shoulder Press

Shoulder Press, the shoulder workout staple exercise, is perfect for building shoulder mass. This exercise targets the front & medial delts to really put your shoulder under maximum force.

Set 1 & 2: Complete 10 reps with a RPE of 7

Set 3: Increase the weight and complete AMRAP with a 10 RPE (maximum effort)

Exercise 3: Seated Dumbbell Lateral Raises

The crowd favourite shoulder exercise, Dumbbell Lateral Raises are the perfect exercise to hit the medial delt. These are really going to help give your shoulders that round look and provide you with the balance from the front and rear delts.

Set 1 & 2: Complete 10 reps with a RPE of 7

Set 3: Increase the weight and complete AMRAP with a 10 RPE (maximum effort)

Exercise 4: Reverse Pec Deck Rear Delt Flyes

Back to the rear delts, the Reverse Pec Deck Machine is a great low impact way to really target and isolate your rear delts. Following the guided movement pattern of the machine ensures that your form is on point, which allows you to really feel full contraction through the rear delts.

Set 1 & 2: Complete 10 reps with a RPE of 7

Set 3: Increase the weight and complete AMRAP with a 10 RPE (maximum effort)

Exercise 5: Single Arm Cable Lateral Raises

Finishing with some more medial delts using the cables to perform Lateral Raises. This provides a constant tension through your shoulder for the duration of the set, which will allow you to isolate the middle delt.

Set 1, 2 & 3: Complete 12 reps with a RPE of 9.5

That’s a wrap! Give this Max Effort Shoulder Workout a shot on your next shoulder day!

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