The coconut shoulders workout is a 3 weekly cycling workout designed to pack some mass on your shoulders and traps. The routine comprises on 3 individual workouts, one for each week. Muscle shocking techniques like drop sets, slow reps and supersets are also used. This workout is not suited for beginners, if you're a beginner check out the beginners workouts page.
Workout Notes:
- 5-10 min warm up and stretch before each workout.
- Strict technique on all exercises. (see shoulder exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routines:
| Week 2 - Traps Shock Week |
Traps
|
| Exercise |
Sets |
Reps |
| Upright Row/Barbell Shrug Superset (see notes) |
4 |
8/MAX |
| Shoulders |
| Exercise |
Sets |
Reps |
| Arnold Press |
3 |
8 |
| Cable Front Raise |
3 |
12 |
| One Arm Cable Lateral Raise |
3 |
12 |
| Dumbbell Reverse Fly |
3 |
12 |
Traps superset: Upright row with heavy weight for 8 reps, then straight into barbell shrug with the same weight. Very important that you hold the top position for a count of 4 and lower slowly. This gives you a rep timing of 1-4-2. The weight should be light to shrug, so do as many reps as possible.
Shoulder exercises: Strict for and slow rep timing on all exercises. |
| Week 3 - Shoulders Shock Week |
Shoulders
|
| Exercise |
Sets |
Reps |
| Dumbbell Press/Barbell Front Raise superset |
4 |
8/12 |
| Dumbbell Lateral Raise Drop Set |
4 |
Max |
| Dumbbell Reverse Fly Drop Set |
4 |
Max |
| Traps |
| Exercise |
Sets |
Reps |
| Barbell Shrug |
3 |
12 |
| Cable Upright Row |
3 |
10 |
Workout Notes:
|
Superset: Heavy presses for 8 reps (you should only just be able to push out the last rep) then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. This should burn!
Drop sets: Start off with a weight you can do for 8-10 reps and drop down doing maximum reps on each weight you drop to. Aim for minimum 3 drops. |
REPEAT WORKOUT FROM WEEK #1...
Got Something To Say? Post Your Comments Below
Week 2 - Traps Shock Week
Traps
Exercise Sets Reps
Upright Row/Barbell Shrug Superset (see notes) 4 8/MAX
What's the rest time between Sets ?
A good guideline is 2 minutes between sets.
Hi,
What if I rest only 20-30 seconds between sets, not add any weight, and do the same exercise, what will this do for me? Whenever I do it, I feel my muscles tire and the workouts end quicker.
Hello M&S Writers,
I'd just like to say that I've incorporated this shoulder routine into my 4 day split.
Thank you!! It fills a gap in my schedule and is already paying off!
Cheers
Abaddon
Hello,
What's the rest time between drop Sets.
Thanks,
Dyala
There is no rest between drop sets.
hello steve
im not sure what rep timing 2-2-2 or 1-4-2 is? how does it work? for example, rep timing for barbell front raise is 2-2-2..
thanks
2-2-2 means it should take you 2 seconds to perform the rep, hold the weight at contraction for 2 seconds, then take 2 seconds to lower the weight.
Thanks
hi mr.steve brother we don't have One Arm Cable Lateral Raise in our club can i have dumbbell instead.
Absolutely.
I have finished all the 3 weeks, Can I do the program again ?
Absolutely!
sweet workout im adding it to my routine!
He Steve, when you say do 12 sets of lateral fumble raises, do you mean 12 reps per arm or 12 reps total?
12 reps per arm.
i like the look of this, i will be incorpurating it into my workout in the coming weeks, ill let you know how it goes
im not sure what a drop set is
For an exercise that calls for a drop set, you perform a set, immediately move to a lighter weight, perform another set, move to even lighter weight, perform a set, etc.
Question about rep numbers. Is it best to do the same amount of weight for each set even if I'm not able to do as many reps as you're suggesting by the last set or should I drop down in weight. For instance, on the Arnold Presses I could do 8 reps with 45lb dumbbells for the first 3 sets, but by the fourth I could only do about 6 with good form. Is that ok, or should I drop down to 40lb weights to make sure I get the full 8 reps in. Thanks.
I always like sticking with the same weight to make thing easy. It's ok to fall short of the required reps. They are more of a guideline.
Is it fine if I am doing 30 min of cardio five times with this workout?
Yes. As long as you aren't working your shoulders 5 times per week.
Can I workout my shoulders twice a week so i do work out week 1 and 2 ONe week and 3 and 1 the next and so on.
For best results I would stick to the plan as designed. When you workout more frequently you generally have to reduce daily volume.
Hi,
If i use ultimate nutrition will get muscle. For Shoulders,
Thanks
Ultimate nutrition is an excellent company.
Muscle mass comes from hard training and a smart diet. What does your eating plan currently look like?
Exactly right. No matter what workout you do, if you don't have the correct diet you won't see many gains.
How many times should i hit this a week, i workout 7 times a week and give each muscle group 2 days rest
Hi David,
I would recommend this workout only once a week. More is generally not better for natural trainees.
thanks
Love your workout my shoulders look like coconuts now!
hey just curious how long did it take u to see results from the coconut shoulder workout??
hi steve, ive bin doin this for a while now as i was given pretty much the same workout by a friend, everything is goin great but would like my traps to become more prominent. any ideas?
Hi Steven,
Traps are heavily involved with most pressing and shoulder movements. I think it's a good sign that your traps are responding. It tells me you are training hard and growing. How do you feel your overall shoulder development is coming along?
Cheers Steve,
I am very impressed with the way my shoulders are coming along and recently have started to recieve compliments, As I was only of slight build when I first started working out I thought it would take alot longer to notice the results. I have recently started mixing it up a bit with the upright row, instead of using the barbell all the time ive started to use dumbells. Do you think this is a good idea?
Hi Steven,
Both barbell and dumbbell upright rows are quality exercises. You could alternate between them.
I have no idea how you are supposed to do 2/2/2 with a barbell for the superset DB press and Front Raise.. I can just barely get by using 5 pound dumbbells on the superset with that rep timing and I cant even make the 12 reps. I also find that when I just sped up the reps so I could do 12 full contractions, I felt a burn alot more than the 2/2/2.
when it says do 4 sets of dropsets, do i do 4 different sets or just 1 set dropping the weight 4 times?
Hi Bob,
You perform only one set, dropping the weight three times with no rest. This will result in 4 total "drop sets". But you only do this once.
Hey Steve, killer workout plan, im thinking of using it, I just got one question, can I incorporate each of these shoulder splits on my chest day as the weeks go on, or would it be too much?
Hi Jay,
I worked shoulders and chest together for a number of years. It's worth trying.
shoulder and chest made me gain 8 pounds so far since i started this workout plan.....very good workout plan , i recommend this to anyone working there shoulders. thanks steve
Is the 1-4-2 timing for the entire superset or just the shrug?
Hi Joey,
The rep timing is for shrugs only.
is there any way i can use this workout for cutting
Hi Jaskarn,
This article might help answer some questions on cutting and lifting:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
so i should stick to this routine and just fix my diet up and get cardio in ??
Hi Jaskarn,
You can use this workout during a cut. Are you working the rest of your body?
Quick question: my shoulders are decent in size as of now. I can do 70lb dumbbells for sets of 8 but I would like to focus on the overall thickness and width of my shoulders....what exercises would work well for me? Thanks
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