When you want something fresh, something unique, something guaranteed to pack on slabs of unadulterated muscle to your frame, call on Jay Cutler. His plan is for you to replace your current delt routine with this one for only four weeks. For most trainers, that’s four workouts, but if you’re a twice-a-week kind of guy, that would mean eight sessions. It’s intense, explosive and should be used as a boost out of any plateau you may be experiencing in your current routine. Sticking with a high-intensity routine like this without switching off for a period of equal time could lead to overall fatigue, if not injury.

The Plan

Let’s go over the plan first, then we’ll get into the nitty-gritty of it. The entire shoulder workout consists of four exercises: seated lateral raises, seated front raisesseated dumbbell presses and standing dumbbell shrugs. There are no specific rear delt exercises included. You’ll be stressing your rear delts mightily with laterals and presses. Add dumbbell shrugs, and you’ve got a complete shoulder blast.

The exercises are divided into two supersets of three sets each. Two groups of two exercises multiplied by three sets equals 12 sets in all. It’s not a tremendous workload for the deltoids, but the intensity is not derived from volume, rather it’s from the speed at which the training is performed. Complete the entire workout in 15 minutes. That includes 30 seconds of rest between the paired exercises and one minute of rest between the two supersets.