Jake Alvarez's Shoulder-Gains Workout

Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez's 4-move shoulder routine!

Jake Alvarez's Shoulder-Gains Workout
Watch the video - 4:15



Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.

According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!

Jake's Shoulder-Gains Workout
1

Seated Dumbbell Shoulder Press

4 working sets of 8-12 reps, plus 1 burnout set to failure
Seated Dumbbell Press Seated Dumbbell Press

2

Rear-delt fly

4 working sets of 8-12 reps, plus 1 burnout set to failure
Rear-delt fly Rear-delt fly

3

Face Pull

4 working sets of 12-15 reps, plus 1 burnout set to failure
Face Pull Face Pull

4

Reverse pec deck

4 working sets of 8-12 reps, plus 1 burnout set to failure
Reverse pec deck Reverse pec deck