Workout Masterclass – The Champion's Secret to 3D Shoulders, Using High Volume and Intensity

Workout Masterclass – AJ Ellison’s High-Volume Shoulder Workout Three-time Muscle Model World Champion AJ Ellison takes us through one of his favourite shoulder workouts — a highly technical high-volume session designed to build complete, rounded shoulder caps from every angle. Using heavy presses, strict lateral raises, rear delt work, cable upright rows and the intense “Crazy 8s” finisher, AJ explains how controlled reps, constant tension and smart exercise selection helped transform one of his weakest body parts into a championship physique. With detailed technique breakdowns and training tips throughout, this Workout Masterclass shows how to build bigger, wider, more balanced shoulders through feel, control and volume. SETS AND REPS 1. Seated Dumbbell Shoulder Press * 10 sets * 10 reps * Progressive loading across the sets 2. Standing Lateral Raises * 5 sets * 10 reps 3. Bent-Over Rear Delt Flys * 5 sets * 10 reps 4. Cable Upright Rows * 5 sets * 10 reps 5. “Crazy 8s” Shoulder Finisher Perform all 5 exercises consecutively with no rest: * Front Raises – 8 reps * Lateral Raises – 8 reps * Rear Delt Flys – 8 reps * Upright Rows – 8 reps * Shoulder Presses – 8 reps Total: 40 continuous reps per round * 2–3 rounds * Minimal rest between rounds Key Principles * High-volume shoulder training * Controlled reps over momentum * Full shoulder development: front, side, and rear delts * Constant tension and controlled contraction * Focus on balanced, rounded shoulder caps #gym #workout #fitness ⚠️ All video and audio content on this channel is protected by copyright. No part of this content may be used for AI training, dataset creation, machine learning model development, or any similar purposes, without prior written consent. Unauthorized use — including scraping, downloading, or ingestion by AI systems — is prohibited.