Shoulder Shock: High Repetition Superset Workout

It’s always good to switch it up and keep your muscles guessing. Incorporate this workout into your mass building plan, improve endurance and reduce the risk of injury to your shoulders.


If your primary goal is size and strength the risk of injury goes up, as you’ll more than likely be lifting big…all the time!

Although your strength may have increased steadily over time, your muscles can get used to your current training plan and intensity, which can eventually lead to a decline in gains.

A great way to combat this is by switching up your workout once every four weeks. It can work wonders, keep up the element of surprise and encourage muscles to start growing again.

A strategic, lighter load, high volume session will still be intense but more importantly, shock your shoulders and keep them guessing.


A superset is when you do two exercises back to back, usually training seperate muscle groups.

However, the aim of this workout is to specifically target and shock the shoulder muscles, to encourage growth when you continue on your mass building plan.

Therefore, all the exercises will focus on them and have you feeling pumped and satisfied following this effective workout.

Minimising rest periods with supersets means your muscles don’t have time to recover, fully exhausting the shoulders, which will improve muscular endurance.


Superset 1

  • Dumbbell shoulder press – heavy weight, 10 reps. Half the weight and immediately do another 10 reps.
  • 4 sets – 80 reps in total.

Superset 2

  • Dumbbel side laterall raise – The same as above.
  • 4 sets – 80 reps in total.

Superset 3

  • Barbell shoulder press – 20 reps.
  • Shoulder shrugs (dumbbells or weight plate) – 30 reps.
  • EZ bar front raise – 10 reps.
  • 3 sets – 180 reps in total.

Superset 4

  • Single arm barbell shoulder press – 10 reps, a rep on each arm counts as 1 rep.
  • Upright row – 10 reps.
  • 3 sets – 60 reps in total.

400 reps smashed, job done!


  • Warm up before workout, loosen joints.
  • Good form is always essential, movement should be smooth and controlled.
  • Remember to breathe.
  • Minimal rest in between sets, 45-60 seconds max.
  • Remember to stretch afterwards.
  • Protein shake immediately after workout.





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