Shoulder workout: 15 Minute Shoulder Shock

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shoulder workout

Shoulder workout: 15 Minute Shoulder Shock

By Roger Lockridge

A few weeks ago I shared my 15 Minute Chest Blast workout which was designed to eliminate the excuse of not having time to get a good workout in. While I know that it takes more than 15 minutes a day to build serious mass and strength, I also know that if you’re able to squeeze in 15 minutes then doing so beats zero. If you missed that workout you can check it out here.

shoulder workoutApparently I was onto something because I got some good feedback about that workout and I’ve been asked if I have others for different muscle groups. Of course I do! I created these workouts because of my schedule back when I worked two jobs so I have workouts for everything including this next workout I will share which is for shoulders.

The shoulder shocker is a little different than the chest workout. While I still wanted to use trisets for their convenience and intensity, I also wanted to establish balance with all three heads of the deltoid (front, side, rear). So the order of exercises rotates so that each area starts a triset.

The three shoulder workout exercises are the seated barbell press, dumbbell lateral raise, and face pulls with a rope. If you want to save time from transitioning, use a fitness band and wrap it around a solid object like a rack or machine instead of using the cable pulley for the face pulls. However you set it up, make sure you can get from one to the other without having to worry about anyone taking something you need.

For the first shoulder workout triset, start with the face pulls followed by the lateral raise, and finally the seated barbell press. Perform each for 20 reps with no rest in between. Once you finish the third movement you get one minute to change resistance or add weight to the bar. After you do so, take 30 seconds to sip on your Infinite Force and catch a breath.

For round two, you start with the lateral raises. Seated Barbell Press is second, and face pulls is last. This time you perform 10 reps each with no rest in between. Once that is completed you get another minute to change weight and another 30 seconds to drink and prepare for this last triset.

For the final shoulder workout triset, you start with the Seated Barbell Press, go right into lateral raises, and finish with the face pulls. Now you’re only do 5 reps each. Once you complete this final triset, you’re done for the day.

Choose Weight Carefully

Since you’re exhausting your muscles with trisets in this shoulder workout and are on the clock, be careful how much weight you add. You likely won’t be able to use the same weight on these exercises as you could if you were training in a traditional fashion. Consider that when selecting resistance.

shoulder workout

Shoulder workout: 15 Minute Shoulder Shock

Round 1: Lateral Raise, Face Pull, Seated Barbell Press – 20 reps each.

Round 2: Face Pull, Seated Barbell Press, Lateral Raise – 10 reps each.

Round 3: Seated Barbell Press, Lateral Raise, Face Pulls – 5 reps each.

No rest between individual movements during trisets. 60 seconds to change weight and 30 seconds rest between trisets.