Here is a shoulder workout we did yesterday. This type of volume and intensity really pushed our limits. Give it a try. If you are not mentally ready, it will break you.
Superset: 5 rounds
Seated calves x 20
Seated preacher curls x 15
Giant Set: 4 rounds of this with minimum rest time between exercises.
Side laterals x 15
Machine rear laterals x 15
Front raises with 25lb plates x 15
Behind the neck Smith machine presses
6 sets, pyramiding up in weight.
Set 1: 15 reps
Set 2: 15 reps
set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps
Set 6: 15 reps x 10 reps x 10 reps x 10 reps x 10 reps – Dropping weight each time.
That was it for the workouts. Not a lot of working sets, but there was a lot of intensity and volume. Keep rep tempo with a 2-second negative on every rep and rest time should be no more than 2 minutes between sets.
Bust your ass and push your body to the absolute limits with this short workout.