Based on Men's Fitness December 2008 30-Minute Power Workout Shoulders
Workout I
Exercise | Wt. | Reps | Rest |
| Press, Standing Barbell (push) | .2*5RM | 5 | 90 |
| Press, Standing Barbell (push) | .4*5RM | 5 | 90 |
| Press, Standing Barbell (push) | .6*5RM | 5 | 90 |
| Press, Standing Barbell (push) | .8*5RM | 5 | 90 |
| Press, Standing Barbell (push) | 5RM | 5 | 120 |
| Press, Standing Barbell | 5RM | 5 | 120 |
| Press, Standing Barbell | 5RM | 5 | 120 |
| Squat, Front | 5RM | 5 | 60 |
| Chin-up | BW | 10 | 60 |
| Squat, Front | 5RM | 5 | 60 |
| Chin-up | BW | 10 | 60 |
| Squat, Front | 5RM | 5 | 60 |
| Chin-up | BW | 10 | 60 |
| Squat, Front | 5RM | 5 | 60 |
| Chin-up | BW | 10 | 60 |
| Combo; Plank Pushup (seconds) | BW | 60-120 | -- |
Workout II
Exercise | Wt. | Reps | Rest |
| Press, Bench, Incline, Dumbbell | 10RM | 10 | 60 |
| Step Ups Crossover | 10RM | 10 | 60 |
| Press, Bench, Incline, Dumbbell | 10RM | 10 | 60 |
| Step Ups Crossover | 10RM | 10 | 60 |
| Press, Bench, Incline, Dumbbell | 10RM | 10 | 60 |
| Step Ups Crossover | 10RM | 10 | 60 |
| Deadlift, Dumbbell Romanian 1-Leg, 1-DB | 8RM | 8 | 60 |
| Raises, Lateral, Dumbbell Raise w/ Rotation | 12RM | 12 | 60 |
| Deadlift, Dumbbell Romanian 1-Leg, 1-DB | 8RM | 8 | 60 |
| Raises, Lateral, Dumbbell Raise w/ Rotation | 12RM | 12 | 60 |
| Deadlift, Dumbbell Romanian 1-Leg, 1-DB | 8RM | 8 | 60 |
| Raises, Lateral, Dumbbell Raise w/ Rotation | 12RM | 12 | 60 |
Workout III
Exercise | Wt. | Reps | Rest |
| Deadlift | .2*5RM | 5 | 90 |
| Deadlift | .4*5RM | 5 | 90 |
| Deadlift | .6*5RM | 5 | 90 |
| Deadlift | .8*5RM | 5 | 90 |
| Deadlift | 5RM | 5 | 120 |
| Press, Standing, Dumbbell, Alternating Neutral | 12RM | 12 | 60 |
| Row, Incline, Dumbbell Neutral | 12RM | 12 | 60 |
| Press, Standing, Dumbbell, Alternating Neutral | 12RM | 12 | 60 |
| Row, Incline, Dumbbell Neutral | 12RM | 12 | 60 |
| Press, Standing, Dumbbell, Alternating Neutral | 12RM | 12 | 60 |
| Row, Incline, Dumbbell Neutral | 12RM | 12 | 60 |
| Chin-up Hold (seconds) | BW | 20 | 60 |
| Rollout, Swiss Ball | BW | 12 | 60 |
| Chin-up Hold (seconds) | BW | 20 | 60 |
| Rollout, Swiss Ball | BW | 12 | 60 |
Exercises should be performed in order.
Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.
Reps can also be duration in seconds for exercises without reps.
Rest is in seconds.