The Coconut Shoulders Workout

Pack on some serious size using a different workout each week. Includes shock techniques like drop sets and supersets. Traps are also trained.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
1
Barbell, Cables, Dumbbells, Machines
Male & Female

Workout Description

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:

  1. 5-10 min warm up and stretch before each workout.
  2. Strict technique on all exercises. (see shoulder exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routines:

Week 1 - Heavy Week
Shoulders
Exercise Sets Reps
Military Press 3 8
Seated Dumbbell Press 3 10
Seated Dumbbell Lateral Raise (standing shown) 3 12
Dumbbell Reverse Fly 3 12
Traps
Exercise Sets Reps
Dumbbell Shrug 3 8
Smith Machine Upright Row 3 12
Notes
Week 1 we're looking to go heavy on the compound exercises for 8 strict reps. Lateral and reverse fly exercises should be done slowly with ultra strict form, weight is not important. One minute rest between sets.
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.
Wek 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
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...

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211 Comments+ Post Comment

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Posted Wed, 05/19/2010 - 20:14
Miguel
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 ?
Steven's picture
Posted Thu, 05/20/2010 - 08:03
Steven
A good guideline is 2 minutes between sets.
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Posted Sat, 05/14/2011 - 10:17
Gus Yaqubian
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.
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Posted Sun, 05/30/2010 - 08:01
Abaddon
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
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Posted Sun, 05/30/2010 - 13:09
Dyala
Hello, What's the rest time between drop Sets. Thanks, Dyala
Steven's picture
Posted Sun, 05/30/2010 - 14:53
Steven
There is no rest between drop sets.
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Posted Sun, 05/30/2010 - 20:57
tom
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
Steven's picture
Posted Mon, 05/31/2010 - 10:33
Steven
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.
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Posted Tue, 06/01/2010 - 11:37
Dyala
Thanks
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Posted Sun, 06/06/2010 - 10:30
roheen
hi mr.steve brother we don't have One Arm Cable Lateral Raise in our club can i have dumbbell instead.
Steven's picture
Posted Sun, 06/06/2010 - 11:34
Steven
Absolutely.
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Posted Tue, 06/08/2010 - 05:21
konni
I have finished all the 3 weeks, Can I do the program again ?
Steven's picture
Posted Tue, 06/08/2010 - 08:58
Steven
Absolutely!
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Posted Tue, 06/08/2010 - 20:16
kevin
sweet workout im adding it to my routine!
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Posted Tue, 06/08/2010 - 22:58
Tim
He Steve, when you say do 12 sets of lateral fumble raises, do you mean 12 reps per arm or 12 reps total?
Steven's picture
Posted Wed, 06/09/2010 - 08:44
Steven
12 reps per arm.
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Posted Wed, 06/09/2010 - 19:22
conor
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
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Posted Wed, 06/16/2010 - 17:04
mateo
im not sure what a drop set is
Steven's picture
Posted Wed, 06/16/2010 - 17:14
Steven
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.
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Posted Mon, 08/20/2012 - 21:56
mike
sorry i'm not quite clear on the drop sets is a 1 set with 4 drops or 4 sets with drops example set1 85 65 45 24 or set1 85 65 45 set2 85 65 45 set3 85 65 45 set4 85 65 45
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Posted Thu, 06/17/2010 - 18:22
chad
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.
Steven's picture
Posted Thu, 06/17/2010 - 19:22
Steven
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.
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Posted Fri, 06/18/2010 - 14:21
Robert
Is it fine if I am doing 30 min of cardio five times with this workout?
Steven's picture
Posted Fri, 06/18/2010 - 14:38
Steven
Yes. As long as you aren't working your shoulders 5 times per week.
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Posted Fri, 06/18/2010 - 17:27
Paul Singh
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.
Steven's picture
Posted Sat, 06/19/2010 - 19:31
Steven
For best results I would stick to the plan as designed. When you workout more frequently you generally have to reduce daily volume.
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Posted Mon, 06/28/2010 - 04:54
damsiri
Hi, If i use ultimate nutrition will get muscle. For Shoulders, Thanks
Steven's picture
Posted Mon, 06/28/2010 - 11:17
Steven
Ultimate nutrition is an excellent company. Muscle mass comes from hard training and a smart diet. What does your eating plan currently look like?
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Posted Mon, 07/26/2010 - 02:05
Colin
Exactly right. No matter what workout you do, if you don't have the correct diet you won't see many gains.
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Posted Fri, 07/02/2010 - 22:00
David
How many times should i hit this a week, i workout 7 times a week and give each muscle group 2 days rest
Steven's picture
Posted Tue, 07/06/2010 - 15:21
Steven
Hi David, I would recommend this workout only once a week. More is generally not better for natural trainees.
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Posted Tue, 07/06/2010 - 19:28
David
thanks
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Posted Thu, 07/08/2010 - 15:32
Matt
Love your workout my shoulders look like coconuts now!
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Posted Sun, 08/22/2010 - 23:32
Kristofer
hey just curious how long did it take u to see results from the coconut shoulder workout??
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Posted Thu, 07/08/2010 - 16:42
stevenjames
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?
Steven's picture
Posted Fri, 07/09/2010 - 11:35
Steven
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?
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Posted Sat, 07/10/2010 - 04:53
stevenjames
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?
Steven's picture
Posted Sun, 07/11/2010 - 07:52
Steven
Hi Steven, Both barbell and dumbbell upright rows are quality exercises. You could alternate between them.
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Posted Fri, 07/16/2010 - 01:30
Graeme
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.
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Posted Sun, 07/18/2010 - 00:22
Bob
when it says do 4 sets of dropsets, do i do 4 different sets or just 1 set dropping the weight 4 times?
Steven's picture
Posted Mon, 07/19/2010 - 09:39
Steven
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.
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Posted Mon, 07/19/2010 - 19:47
jay
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?
Steven's picture
Posted Tue, 07/20/2010 - 13:28
Steven
Hi Jay, I worked shoulders and chest together for a number of years. It's worth trying.
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Posted Tue, 10/12/2010 - 00:55
Jay
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
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Posted Mon, 07/19/2010 - 19:56
joey
Is the 1-4-2 timing for the entire superset or just the shrug?
Steven's picture
Posted Tue, 07/20/2010 - 13:34
Steven
Hi Joey, The rep timing is for shrugs only.
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Posted Wed, 07/21/2010 - 00:36
jaskarn
is there any way i can use this workout for cutting
Steven's picture
Posted Wed, 07/21/2010 - 14:10
Steven
Hi Jaskarn, This article might help answer some questions on cutting and lifting: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html
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Posted Wed, 07/21/2010 - 19:31
jaskarn
so i should stick to this routine and just fix my diet up and get cardio in ??
Steven's picture
Posted Thu, 07/22/2010 - 11:33
Steven
Hi Jaskarn, You can use this workout during a cut. Are you working the rest of your body?

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