Plateau-Busting Shoulder Workout for Mass | Abel Albonetti

Stuck in a rut on the road to bigger and better shoulders? Abel Albonetti offers a hard-hitting, high-volume workout to break the stalemate and pump up your delts!
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MuscleTech-sponsored athlete and Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights.
"This workout is something I do to bust through plateaus," explains Albonetti. "I don't like to use this workout every single week, because it is extremely taxing on your muscles. But if you feel like your gains are slowing, or you just want to kill your shoulders, try this workout."
If you've seen his How to Get Six-Pack Abs Using Supersets workout, you know when Albonetti says it's a killer, he's not messing around. With 11 exercises-including supersets, dropsets, and giant sets-this workout is guaranteed to destroy your shoulders.
| Dumbbell Shoulder Press |
Starting off with this exercise allows you to lift really heavy weight without using a spotter. For each of the 5 sets, increase the weight, drop the reps, and try to reach failure. Start with 12 reps, then drop to 10 for 2 sets, then 8, then 6 reps on the final set.
Perform a dropset on the final set. Grab heavy enough dumbbells to fail at 6 reps, then drop the weight by 20 percent. Immediately hit the press again until you reach failure, then drop the weight by 20 percent again. Do one last set to failure.
| Standing Barbell Press |
To target the shoulders, Albonetti performs this movement behind the neck, taking care not to go lower than his ears to avoid injury.
"I like to do this exercise standing because it involves the core," he explains. "You're working your entire body."
To add more volume to this exercise without lowering the weight, complete 5 sets of 8-10 reps, keeping your core engaged and your neck neutral.
| Lateral Raise with Upright Row |
It can be tough to isolate the shoulders during lateral raises, so Albonetti offers this tip: Lift your arms straight out, then "pour" the dumbbells out at the top so your pinkies turn upward. This engages your shoulders a little bit more by rotating the shoulder joint.
Use the same dumbbells as you move straight into the upright row. Bring your elbows up as high as you can. Squeeze at the top and pause for a second before going straight back down. With both exercises, keep your chest up and avoid using your traps to lift the weight. Complete 4 supersets of 12 reps of each exercise.
| Cable Side Raise |
For this exercise, perform 2 sets with the cables in front of your body, and 2 sets with the cables behind your body. This ensures you're hitting your shoulder from all angles.
Albonetti also recommends leaning away from the cable machine to keep tension on your shoulders throughout the whole range of motion. Shoot for 4 sets of 12-15 reps.
| Incline Reverse Fly with Face Pull |
The reverse fly does not allow you to use a lot of weight. That's OK, says Albonetti.
"You want to establish a mind-muscle connection," he explains, "which is easier to do with lighter weights and more focused movements."
Lift the weights at a wide angle.
"Too many people go straight up and involve their back more than they should," Albonetti says. "That's not what you want."
Complete 12 reps before moving on to the face pulls.
The same rules apply for the second half of this superset: Use lower weight and more focused movements to light up the rear delts.
"Make sure with the face pulls that you're getting your elbows up high, pausing at full contraction and squeezing," says Albonetti. "The point is to engage the rear delts."
Rest between each superset before hitting it again.
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[@rafaeloxn3586]

This man is crazy! Your workout is bizarre. For a normal person who does not use anabolic drugs it is crazy to try to reproduce the same work. I do not like his videos.

[@paddypat8]

Rafael Oxn then don't watch them 🤔

[@unionstation7376]

Which type of protein Is best and Doesn't Effect The Body! Could You Tell me

[@gamezone7474]

For how much weeks this workout should be followed ?

[@GhostRoste]

I want to increase my shoulder so I need heavy weight or light

[@gucci1192]

I started this workout yesterday now finally going home

[@MagMan4x4]

I laughed

[@aqilnazir2295]

😂😂😂😂

[@throughtheeyesofasage7096]

I genuinely belly laughed 😂

[@Tayyab_poetry_]

U reached home or still on the way🤣🤣🤣🤣

[@wolfsden3812]

Classic

[@vishalshinde908]

Thank u so much

[@deepakwayal7068]

Giant sets means continue sets of all three variations and how much rest in between

[@Sythneta]

hey guys ..i need advice on my love handles

[@Simon-lp2bh]

How do shrugs work your shoulders

[@amazo1622]

MapleAce it mostly does traps he even said that

[@sunofabeach2390]

The only way to go through this whole workout is by using like 10% of your 1RM. Relying on volume alone is trash. It's all about matching volume with intensity. There's no way you'd do 55 HARD intense sets in one session. Prob for the first 2/3 exercises you'd be alright. Then you'll start training half assed for the rest of the session

[@ryanmcdaniel2595]

I finished this workout yesterday. Today, I can't reach for the fridge.

[@dungeontv143]

Don't fool yourself

[@asimp5259]

@@dungeontv143 lol

[@adhamfeteha]

Ryan McDaniel well done 🤝🤝🤝

[@xBlackStormBR]

11 exercises, 5 sets each lol 3.5 hours in the gym

[@masoodibnyasin]

It takes one and a half hour... I do this workout every week

[@melsoro7311]

@@masoodibnyasin bro that's too much to spend on shoulders. Are your shoulder bigger now tho?

[@nikolas4364]

@@melsoro7311 Smaller probably

[@tuandino6990]

@@nikolas4364 lol fat ass , u should stick ith 5 set of big mac

[@nikolas4364]

@@tuandino6990 lol you have never lifted a single dumbbell what are u doing here?

[@Jimmy-Chin]

Jeff Cavaliere from Athlean-X is cringing rn

[@PrernaSNU]

Especially on the upright rows

[@TheSir2005]

I was about to say the same thing, Jeff tells me lot of these exercises are a no-go. Bodybuilding is confusing......

[@TheSir2005]

Bad day at the office buddy? Or did you just get out of school? Relax.....

[@jacobstahl2245]

Jeff is just trying to tell his subscribers how to train smarter..theres a million ways to build a great body

[@rusty6083]

Jimmy Francis they're not called upwrong rows they're called upright rows!!!!

[@sachidanand787]

The guy isn't just a poster boy, he's got strength as well.

[@ph6263]

This guy is so strong. I watched many of his videos and he always trained with high volume.

[@real4487]

Behind the neck military press Injury : am I a joke?

[@redhat4363]

He said keep the bar at the level of the ears

[@haanswinn]

lets not promote behind the neck presses

[@D_o_n_k_e]

Michael Lee and upright rows

[@nirolord3180]

Kirk Vista i find upright rows fine but newbies tend to injure themselves from behind the neck presses.

[@alptuna84]

hey ı find it out from jeff cavailere (athlethean-x) that this is against our anatomy (behind the neck presses).Instead he encouraged people to do arnold press.

[@clot8446]

Behind the neck presses were good enough for arnold so they’re good enough for me

[@Daveyboyz1978]

Drop me out of both of those... upright rows my wrist clunks mid-movement and this is a classic exercise for impingement injuries (bringing elbows high wears away till one day you pay a visit to Snap City in some peoples experience) as a young'un I loved that exercise but not anymore. Also in what world is it a natural movement to press anything behind the head? The seated dumbell press allowed the weight to be at the body's centreline which seems ideal, and standing overhead press the weight arcs back to mid-line as it clears your head...that seems adequate. Anything behind the head (pull down or press) places the shoulders in a very weird position IMO.

[@858415]

No way natural lifters recover from this workout

[@skkrt9403]

Protein and creatine is the key

[@laith939]

Easy mate.

[@kazumotosaito4537]

Absolutely

[@zackotron1986]

milkshakes

[@sifubackpackers3240]

It just mindset

[@John-gp2gs]

Incoming “Jeff Cavalier said this is bad” comments. Maybe for once listen to your body. Nearly all the exercises he criticised were used by the silver era bodybuilders who had amazing physiques.

[@abhishekshah11]

Look at them now. Preserving muscle functionality is what keeps your longevity. If you wanna be stuck picking yellow rubber dumbells in your 40s and 50s, go ahead.

[@wozerbozer4050]

Like do even lift ..bro ....like all these bodybuilders used anoblics . Which boosted they're recovery timing and I'm not gonna say anything ..do what you wanna do ...but don't come to jeff when you injure your shoulders .

[@skylineblue8403]

This much volume is counter productive for a natural lifter

[@BasicBrute]

That's why he doesn't recommended to do this every week

[@Christian-rg6cb]

@@BasicBrute you should do this at all lmao

[@lil10dot]

Remove this video, so much in here that can damage the average person's shoulder

[@Simon-zo2vo]

He's on gear

[@redhat4363]

It’s advanced

[@jeremyvalenzuela889]

If your average don't be watching bodybuilding videos..go to PF and hit the treadmill ✌

[@motoman-ok4bk]

So I tried this after adding a cannabis cookie to my morning shake it made me more focused definitely going to be using it more with workouts I smashed this out in 1 hour 30 mins an amazing workout just what I needed

[@courtesyflush1013]

Mee too ... and I have a bad shoulder but everything went good ... shoulders are on swole right now

[@Steve-kx6hd]

1.5 hrs is about the right amount of time for me too.

[@Ricchred]

11 exercises for the most fragile muscle group...

[@edwindiaz5568]

Rodders.c this is out of the topic but, I also love chelsea F.C

[@yuseiilyas701]

Which is why you use a weight you can handle and only go heavy on the presses. It's specifically a plateau breaker so yeah it's perfectly fine.

[@greekgod1935]

Rodders.c not muscle group... its fragile joints

[@upamajety5143]

@@edwindiaz5568 plastic shit🤣

[@ezscootrr]

Yeah. That's why I'd rather stick to Athlean X and Jeremy's program.

[@GAMERGEBITER]

45 sets for shoulders, this is madness

[@nemanjatodorovic6279]

Except legs,I've been using every single one of his training in my workouts ( ultimate back is my fav ). And I've got to say,my shoulder shredded like his and no one I know has it like that hahaha thanks Abel!

[@Kendama93]

Did the workout,really had to push myself to finish it with good form,got an insane pump.Great workout!(switched behindn press to military press tho)

[@JohnDoe-xf6ok]

Abel, your the man. I have been doing your workouts for a month and my muscle tone and size has changed a ton. Keep making videos please.

[@maneuverngulube6538]

Did this shoulder workout and it’s very effective. Loved it!

[@mattkugler8068]

Love Abel and his workouts! Always intense...just did this and it was great! 👍🏼

[@TheNimbe12]

He clearly says this isnt a daily workout lmao, you use this beat a plateau so id say 2-3 times a month tbh. And any natural lifter can recover from this.

[@squirtlett7369]

0:33 dumbell shoulder press (5 × 6-12 reps) 1:29 standing barbell press behind neck (5 × 8-10 reps) 1:58 side lateral raise (4 × 12 reps) into dumbbell upright row (4 × 12 reps) 2:46 leaning cable side raise (4 × 12-15 reps) 3:23 incline dumbbell reverse fly (4 × 12 reps) into face pull (4 × 12 reps) 4:08 Smith machine shrug (6 × 12 reps) (3 sets in front, 3 set behind) 4:58 seated side lateral raise (3 × 12 reps) into dumbbell seated front raise (3 × 12 reps) into bent over reverse fly (3 × 12 reps)

[@joem1306]

MVP

[@Iamsharan]

Thanks mate 🔥

[@voja8314]

Ty

[@kingkrustymcfly6483]

Goated

[@reecepaper1176]

These complied lists are much appreciated thank you

[@thecaptain5026]

Pfff... military press after shoulder press to failure and a drop set.. Insane.

[@theyoutubeofmyname]

Today is shoulder day 💪🏿

[@boo3rb364]

Abel knows what he’s doing , just take what you know you would do fine , and just leave what you think is controversial, For me behind neck presses and those pinkies at side raises ain’t my favo but I’m gonna tell that this beast is wrong ? Hell no .. look at him for f sake

[@asimp5259]

Exactly

[@quest9133]

Funny how some of these popular exercises have been shown to potentially cause injuries to the shoulder due to internal rotation. Explains why its common for bodybuilders to have shoulder issues.

[@Vibetribe8]

Just got done doing this workout and it is extremely tough but every bit worth it

[@AliMuhammad-vn7gu]

Great workout bro I did this last weekAnd On the 9thset I felt my whole body was crying then realize now my pushing my self and I've complete all the sets very wellAnd from I will recommend this to everyone thanks bro great job keep it up

[@eliasbuthers1449]

Meu treino de amanhã. Excelente série! Abel e o melhor.

[@markklecker4414]

This workout is a great one if you want results!

[@nathanhaggege831]

Oooh Hhhhh, that one really hurts!! - BTN press - upright rows Although, I'm not tryna pick on you, great video still

[@journeymanfrosty8895]

I love these videos. They really are great. Now if I could just get my gym to be that empty 😒

[@proveit2794]

I think we should pick up some of these exercises out of all 11 These are a lot

[@rawmen598]

His workout s are always way too ahead for a normal guy.even watching this is making me nervous

[@PaulinBacano]

With the right weigths you can do this workout

[@PaulinBacano]

And this is a workout for plateau... if you're getting results you don't need to do this yet

[@vedantsharma3310]

Golmaal 4 kya movie thi bhai

[@mariarubio710]

Stop being afraid

[@Xbvb666X]

be confident man! just experiment and use a weight you can manage for the whole workout and if you have to cut it short no one but you knows. good luck brotha

[@hassnainhaider6101]

Skip upright rows and behind the neck presses plz everyone

[@franciscoguerrajr155]

This was one of the best shoulder workouts I’ve done! I appreciate the info!

[@erico4367]

Great work out, love this guy's training routine

[@Urdman]

I like these kinds of videos that just get right into the workout. Ya boy’s ADD does not help with science-y stuff Thank you for your hard work

[@jamesford8104]

he is back....I was waiting for this..gonna try this tomorrow surely...

[@samraizgull]

gonna try this one i tried arms workout and it did wonders

[@TopTrap]

This is just sadistic.

[@sandeeppadhi3403]

Hey abel....your last chest workout video is so good....my chest is growing.....developed inner chest.......thank you I will definitely try this workout schedule....

[@AbelAlbonetti]

Awesome man! Glad you like them!

[@yuvarajnvsy1238]

Your videos are awesome man.juz tried arm workout today it's amazing.Thank you for your hard work to teach others.

[@binaybhushan1192]

What's the music used in the beggining as background? Awesome with his intro, especially in the line "this is very high volume" 😎💪 at 0:15

[@brianedwards7133]

This workout is no joke and dude is pretty damn strong. Shoulders will be on fire before the workout is even done.

[@UnoriginalUsername25]

At first, the thumbnail made me think Marc Fitt got on dat dere cell tech.

[@AbelAlbonetti]

😂 Marc is a great guy!

[@isellcuddlesessions66]

Hey man this is insane. How much time to you need to do ALL of these exercises accounting for more people in the gym ?

[@nayan5962]

Should I follow this workout routine every week ?

[@jorgegmv21]

Is it me or in the thumbnail he looks a whole lot like Hardwell?

[@aymanmousa8651]

I tried this workout today’s morning, took too long but hopefully it will be effective as Abel said

[@njoadj123]

Incoming behind the neck press haters

[@haanswinn]

njoadj its not haters its ppl who have education of simple anatomy

[@njoadj123]

Am i right? ^

[@D_o_n_k_e]

njoadj yeah you're right, there is a plain and simple reason for that

[@haroonsj59]

Because they’re not good for you lol

[@wilsonjoshwilson]

Haters? That's what you call people who don't want an all express pass to snap city.

[@spartangamingofficial1240]

Why everyone does pyramid sets 😒😏😏

[@spartangamingofficial1240]

People always make fun of him because of the volume but that's how you break a plateau 😏😏😏😁😁😁

[@sushantjaiswal874]

This guy is so strong that whenever im watching his videos he's always working out

[@jameshanks5400]

No one has time to do all these exercises unless your a democrat who doesn’t work😀

[@Justinfinite333]

We're on a mission for some big a** Boulders 🏋🏽‍♂️🏋️‍♀️

[@donniegrande9186]

I rotate my training every month so on the dumbbell presses, I'll try to hit 90 lbs today! I'm doing this for my dad bod lol!

[@jaredalquisalas8885]

Tried this workout today, it was awesome 🤘💪

[@diegoalvarezc.8236]

Same

[@michaelthoele1625]

Gotta move fast! This is brutal. Half way though and my shoulders are all ready toast!

[@beast4150]

This guy is insane bcz I try His ByTry set it high volume workout good pump N Effective So I Follow Shoulder also Today n then Back Chest also..

[@pennstizzy]

Holy shit, standing shoulder press is so fucking difficult, I normally do like 155 seated military. But standing I can barely get 95!

[@joseguzman4677]

Question for Able: You said you do not recommend for every week. How often should it be done? Every other week? Once a Month? I would like to try it every week for 4 weeks straight. Would I see gains? What would you recommend?

[@1ma4ighter]

omg, I was just looking for a random shoulder workout, turns out this is the workout that made my shoulders start showing, db seated presses are now my favourite workout because of this. that second workout I don't do, my neck can't take behind the back crap, I'd rather use a smith, not a fan of neck injuries

[@AshishKumar-cy1fx]

Sir have small tummy. My weight is 76kg. How to reduce this. And which suppliment prefer to me in this weight.

[@Pound4PoundPower]

I have been utilizing KZbin for bodybuilding content for years now... and you sir, have thee most complete workouts out of anyone I have come across. Thank you for being so consistent. You are my go to guy, and save me a lot of time searching for quality content.

[@Draven1334]

hello everyone today's workout is how to get injured

[@Diversediariesoffaaiz]

Dude, I'm following this guy from years, there's tremendous difference and bo injuries yet

[@1ma4ighter]

you guys think this is how big you can get natty? I feel like he'd be much bigger if he wasn't... but he is huge for natty, he's obviously pro so this was built over a long time

[@John-hl6er]

Really not liking this. From muscle building I’m sure it’s great but behind kneck press and upright rows can mess your shoulders up big time!

[@dustinneubauer]

So just finished the first superset and now I can’t lift my fucking water bottle

[@anthonycosta1776]

Way way to many sets for muscle growth. This advice is a recipe for injury and overtraining which renders zero results and frustration. Two thumbs down

[@davidrolands6330]

You need tons of pre-workouts to finish this -_-

[@ahmedbadichi8852]

i nedd just a cup of coffe and 1 banana

[@DiabeticPhysique]

how 'bout 1 scoop of hard work

[@marlonholland955]

1 line pre workout 2 bumps intra

[@generalaspergers4205]

I'm 15. It's not that bad, bud.

[@jajaa2907]

General Aspergers if u 15 you could do it wrong this workout not for u bro. could stop your grow or ruin it

[@salemkhan9108]

That’s too much sets, you will burn your shoulder muscles or you could get shoulder injury. Best workouts 4 exercises of 4 sets with 8-12 reps

[@rawmen598]

Been waiting a long time for Abel's Delt Workout.

[@AbelAlbonetti]

Hope you liked it!

[@rawmen598]

Oh yes sir,Absolutely I love your workouts,specially your Ultimate Back Workout, its one of my Favorite exercise routine and helped me gain a huge back with great muscle definition. Thank You

[@anubhavsharma8248]

Shreyas Talpade hire tushar kapoor as personal trainer he will teach u more, aayo mayoo aaaeee ooo😁

[@arkanshaikh1223]

Suprb awsm workout i feel so happy

[@issact3495]

All I here is bitching, yes some of workouts are hard but not impossible...just need the right mindset plus u don’t have to use the same weights he’s using, it’s for you, you choose

[@احتشامشیرازی]

Why this workout doesn't consist of standing bar press front? Why only behind? Does any of the exercise in this workout replace front one? If yes which one?

[@MrSilentwater]

He is a Real Man : He is so beautiful brutal dominat Muscle God ❤️ I pray every day to him - he is my God and I slave live only for him ❤️

[@t.j5924]

WAY to many sets for one muscle... Your never gonna get any growth from such extreme regiments... Great for a fat person looking to burn fat I guess...

[@Flexmeister]

Abel is beast

[@zackotron1986]

Also if you go straight in with heavy weights your muscles won't be able to deal and your back kicks in.

[@gagangill1888]

My Shoulders r so veek . I have to gain ...

[@itsmehahaha8295]

Stop complaining this is plateau buster.. So if you are not working your shoulders like the way before this one will really shock your shoulder and it will bust your plateau

[@vironchaidemenidis9997]

This routines are not for nattys believe me. If foy do this workout and manage to do it correctly.. you will be off for 1 week.

[@raheemullahkhan3768]

i am from pakistan i follow your workout but really very very difficult because beginner but i try this thank you sir

[@sachidanand787]

Also, knows the workout anatomy well.

[@valucttgt134]

Is it weird i like feeling the pain when I'm toasted. Obviously apart from legs lol

[@deniz17293]

How long is it just for shoulders? There are too many exercises which does almost the same job. You just lost your reliability

[@xray3966]

Stopped watching as soon as he started shoulder pressing, not saying he ain’t in good shape but he won’t like it for long doing it like that. Should know better.

[@danstafford5977]

This guy is just using a lot of wasted motions... he's using inertia to get the weight up on the positive stroke... total disregard for that negative stroke he's just letting the weights fall!

[@JohnRambozx7r]

These comments didn't disappoint lol I came here like Jesus christ what is everyone else feeling with this?

[@Yaaaa6379]

Why are people complaining “this is too much for a normal guy, this is time consuming” just shut up and do it!

[@rimaman8681]

too much sets not enough weight you just do the basics well and youll grow big lean muscle provided youre dieting right and sleeping well you are slim and weak you are burning the muscles out thats why

[@feltylifts4516]

I was waiting for this video a long time

[@gamurtazapitafi786]

sir help me plz ,my body is thin i think my weight is 56 kilo so plz you tell me how i gain weight and build muscle