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
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration3 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

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
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
Exercise Sets Reps
Dumbbell Shrug 3 8
Smith Machine Upright Row 3 12
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
Exercise Sets Reps
Upright Row/Barbell Shrug Superset (see notes) 4 8/MAX
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
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
Exercise Sets Reps
Barbell Shrug 3 12
Cable Upright Row 3 10
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.


Posted on: Tue, 04/29/2014 - 16:48

Hey Steve,

I have just started gym again and now my main focus is shoulders because they are my weakest points. My questions is that i am an ectamorph body type and have always had trouble gaining mass & strength in shoulders. I would like to follow this routine but i want to know what protein supplements in terms of shakes would you recommend to a 21yr old who is an ectamorph body type? I have good diet plans with alot of carbs & protien foods involved in my diet. Thanks

Posted on: Sun, 04/20/2014 - 09:10

This is the BEST shoulder routine ever. Have done it for two full runs and have got amazing results. Thank you. I do a back and tri day and I am looking for a routine as good as this shoulder one can you recommend one? Thanks again

Posted on: Sat, 08/31/2013 - 13:59

how can i increase my shoulders Strength not PUMP/Big/Cut ?

Posted on: Thu, 04/18/2013 - 19:09

Does this workout hellp my posterior delts in anyway?

Posted on: Thu, 04/18/2013 - 18:50

can i replace dumbell letral raise with cable letral raise?

Posted on: Sun, 02/17/2013 - 02:50

Giddae do i add weight on every se. thanx

Posted on: Wed, 02/06/2013 - 03:35

is there a plan like this for chest?
like a routine for chest from this same person?

Posted on: Sat, 01/19/2013 - 18:26

how many times should I cycle this workout?

Posted on: Thu, 01/10/2013 - 01:59

I have been working out for a while and I like your shoulder work out. I do shoulders 2x a week so is it fine to do each week workout 2x a week?

Posted on: Sun, 12/09/2012 - 12:30

after I have finished week 3? I'll start with week 1 again?

Posted on: Thu, 11/22/2012 - 02:49

How long to cool down between each set in week 2?

Ryan Walker
Posted on: Wed, 11/07/2012 - 14:30

did week one and all i have to say is Damn never felt so good and sore afterwards

Posted on: Wed, 11/07/2012 - 14:27

In Week 2, Why did he use Cable Front Raise not the normal Dumbbell front raise and same thing asked for the lateral raises.

Posted on: Sat, 10/20/2012 - 16:32

I've had a nagging shoulder that acts up slightly when I do military and DB press and really hurts and almost prevents me from doing incline press and butterflys. Do you have any tips that will allow me heal while continuing to push myself at the gym? I'd hate to take a month off and loose my gains. Thanks!

Posted on: Thu, 10/18/2012 - 17:03

Hi Steve..
can i do the this shoulders exercise with High Intensity Chest Blaster exercises in a same day and do the Blast And Pump Arm, after two days resting??

Posted on: Wed, 08/22/2012 - 16:28

sorry i'm little confused on drop sets is it 1 set with 4 drops or 4sets with 4 drops example
set1 85 65 45 25

set1 85 65 45 set2 85 65 25 set3 85 64 45 set4 85 65 45

Posted on: Wed, 08/15/2012 - 19:04

does any one konw how long this routine on avage takes . also would like to know if useing this routine with the Power Muscle Burn Tricep Workout after. would it be over training the triceps. any help would be welcomed

Close Grip Bench Press - Power 4 3 to 5
EZ Bar Skullcrusher - Muscle 2 6 to 12
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Two Arm Seated Dumbbell Extension - Burn 1 40

Posted on: Sat, 05/05/2012 - 06:57

would I be overtraining my shoulders if I did this twice a week?

Posted on: Fri, 05/04/2012 - 04:44

Can diet help with progression of heavier weights?

Posted on: Thu, 05/03/2012 - 12:25

Is a seated smith machine military press just as good as a regular military press? Thanks.

Posted on: Thu, 04/26/2012 - 09:28

Hi Steve

With drop sets, does the weight go up and the reps go down or do you lower the weight each set completeing as much as you can.

M&S Team Badge
Posted on: Thu, 04/26/2012 - 09:56

For drop sets you lower the weight slightly and generally try to do about the same number of reps.

Posted on: Mon, 04/23/2012 - 08:57

Hi Steve, Great workout! do you have any other exercise regimes that target other muscle groups i.e bi's, chest etc. that apply the same physics of super setting, drop setting and having a 3 week routine that shocks the muscles similair to this workout? Thanks

Posted on: Mon, 04/23/2012 - 08:10

Hi Steve. I would just like to say this workout is awesome, in my 4th week already and i'm seeing some awesome results! I just have a quick question relating to this. Do you have similar workouts for other muscle groups eg bi's and tri's, chest etc that you apply the same shock, superset and drop setting techniques to all the other muscle groups? Thanks!

Posted on: Tue, 02/21/2012 - 08:09

Is the rep timing 1-4-2 on week 2 for rows, shrugs or both??

Posted on: Wed, 02/08/2012 - 19:45

Hey Steve - First off great workouts and thank you for taking the time to help us all out. Quick question. could i use the same rep/set that is used on "The Big Arm Routine!"?


Scott Little
Posted on: Sat, 02/04/2012 - 14:18

I've been working out at home for about eight or nine months. I have been charting my workouts and my routine is every other day. I'm 49 years old and would like to incorporate a six day routine to build muscle and stength. What is your recommendation for a full body workout using only free weights? I've tried different routines and had some results yet the development is slow. I've been regularly using the four day routine but would like to get in five or six days?? any ideas??

Posted on: Thu, 02/02/2012 - 04:54

Dear Steve...please help !!

( I'm newbie and very hard gainer)

I've read you workout and think it's very good and powerful
but I'd like to know howto to build a 3-days weekly program
adding some other muscle groups.
In particular my priority list is: shoulders, abs, back, legs.
Can you suggest other two workout ?
thank you so much !!!


Posted on: Wed, 02/01/2012 - 16:06

Dear Steve,
I think about this workout is very good and "powerful"
but please give me more suggestions to build a complete
3-days weekly program ;-)
My major focus right now is shoulders mass and after that in my
priorities: abs, biceps, back and legs.
I'd like to know what other two workouts
I can add to improve other muscle groups.

Many thanks !

Posted on: Mon, 01/30/2012 - 01:28


Posted on: Thu, 01/19/2012 - 16:17

Steve is the rep timing un the description on wk 2 for the rows or shrugs, iv been duin it on the shrugs, cheer

Posted on: Sun, 01/15/2012 - 13:44

hey steve
I work out 5 days a week, each day one muscle, is it okey to do a superset every day for each muscle ?

Posted on: Fri, 01/06/2012 - 18:30

Hey Steve is it more important to finish the desired reps or is it better to push yourself even if you can't quite complete the desired reps, would it matter? It seems I'm always doing this routine on the same weight I'm finding it hard to push on.

Posted on: Thu, 12/29/2011 - 13:33

i wanted to ask that what if we do not have the curling bars and cables. Then can we replace them with dumbbell and do the same workout?

Posted on: Wed, 12/28/2011 - 17:12

I wanted to know that what if we're doing these exercises at home and dont have the cable machines. Can we do these exercises from dumbbell only and get the same results?

Posted on: Mon, 12/26/2011 - 17:53

the coconut workout is really working well for me. do u happen to have any other wokout routines like this one but for chest, back, etc ?

Posted on: Wed, 12/14/2011 - 13:44

I have a question. I feel this is a light regime and not enough to stack more mass on intermediate gymmers also. I usually do 5 sets of military press with machine for front and 5 for rear deltiods. Then i come to free weights and do 3+3 (front and rear) sets. Then i move on to dumbbell exercises like front raises, lateral raises, lying side laterals and one arm cross cable raises. Is this routine better or worse than the one mentioned on this topic? Plz help.

M&S Team Badge
Posted on: Wed, 12/21/2011 - 13:58

For intermediates the most important thing to focus on is progression of weight. Either approach should serve you well if you are pushing yourself.

Chretien Gerada
Posted on: Mon, 12/05/2011 - 21:42

what do you mean by "then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. This should burn!"

M&S Team Badge
Posted on: Tue, 12/20/2011 - 11:25
Posted on: Tue, 11/15/2011 - 16:40

How many cycles of this routine can i perform before changing this routine.

M&S Team Badge
Posted on: Mon, 11/28/2011 - 14:20

You can run it indefinitely.

Posted on: Fri, 11/11/2011 - 13:50

Looks like a really good workout ready to try it tom lol

Posted on: Thu, 11/10/2011 - 20:38

Hi steve,
this routine works really well. i just finished my first cycle and i redid the first week today. i went up in almost everything except for seated dumbell press. isnt it alot going from military press to seated dumbell press?

M&S Team Badge
Posted on: Mon, 11/28/2011 - 14:19

It's taxing but effective.

Posted on: Wed, 11/02/2011 - 09:12

Is this routine designed for once a week or twice?
Thanks in advanced

M&S Team Badge
Posted on: Wed, 11/02/2011 - 09:45

Once per week.

Jeffrey Diegel
Posted on: Wed, 11/02/2011 - 03:30

Hey steve!
Do you think it is appropriate to do this workout all 3 weeks but also during those weeks add another shoulder day or just stick to one workout per week just these 3 workouts. Also what other muscles should i exercises once or twice a week?

M&S Team Badge
Posted on: Wed, 11/02/2011 - 09:44

If you are pushing yourself properly you won't need any other shoulder training each week. Focus on progression. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.