To complement Calvinism: The NYT lays out a seven-minute workout that might actually work. “The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10…Those seven minutes should be, in a word, unpleasant.”
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I suspect (given direct experience) this overemphasizes the front of the deltoid. Too many pushup-style movements without rear deltoid work can set up an imbalance that can injure the shoulder.