(tense music)
- Guys, what's up?
It's Sadik Hadzovic.
And today, we are training delts
at Southshore Iron, in Patchogue, New York.
(intense music)
Exercise number one is gonna be the seated barbell press.
There is no substitute for heavy presses on shoulder day.
My shoulder day philosophies are simple.
I wanna hit all three heads of the deltoid,
but I also want to focus heavily on pressing
as well as lateral movements, guys.
If you're looking to create 3D delts,
you must incorporate all three.
Yeah.
Agh.
Ah.
I love focusing on volume when I'm hitting my deltoids,
so don't be afraid to go past four sets.
If we go five sets, even sometimes six sets,
let's keep the rep range somewhere between
eight and 12 reps.
Ah.
Ugh.
Oh yeah.
Ah yeah.
Oof.
Man.
Wow.
Had to summon my inner Ronnie Coleman with those noises.
Whoop.
So prior to this set,
I think I got seven or eight reps.
So we wanna increase the weight,
I'm gonna aim for a tough six.
Want a really hard six.
Oh.
Whoa.
Ah.
(tense music)
Over the past 20 years,
I've dedicated my life to health and fitness.
I've traveled the world.
Met some of the greats.
And learned about what works.
And what doesn't.
Now, it's my time to give back
and share what I've learned.
(intense music)
Exercise number two guys,
is dumbbell side laterals.
One of the most important things you can do
to create more width, upper body width.
In fact, this is the basis of a good V taper.
Very broad shoulders, go down to a slender waist.
Oh.
Ugh.
I want you guys to avoid
going down with the dumbbells in front of your body.
So instead of going like this and using momentum,
I'm trying to bring them out to the side
and touch them down by my pockets.
Before I go back up,
back down to the pockets.
Not in front of the groin, by the pockets.
Agh.
Ugh.
The more sets the merrier.
I want you guys to go all out.
Lots of volume here.
Don't be afraid of going upwards to six sets.
Somewhere between nine and 12 repetitions.
Really focus on contracting.
Don't just throw the weight, contract the weight.
Hold it.
Slow it down and really feel the burn
in those medial delts.
Ooh.
Now, don't get discouraged guys
if you can't go upwards of 30 or 40 pounds
on the side laterals.
In fact, I started out with 10, 12 and a halfs
and 15 pounds,
and that was difficult.
But like any other muscle, the more you train it,
the stronger you're gonna get,
especially when it comes to side laterals.
(calm music)
Exercise number three is a super set, guys.
A super set is a great way to add more intensity
and volume into your short workouts.
What we're doing is
10 repetitions of barbell upright rows,
straight into a machine press.
We're using the Cybex today
for another 10 to 12 repetitions.
Agh.
This is a really simple and effective exercise
that when done right,
you'll add inches of mass on your deltoids.
So my advice here is,
let's keep our hands
at least shoulder distance apart, if not further.
And what you're gonna do is,
when you explode up,
you control the way down until you touch your belly button.
When you get to your belly button in height right here,
you're gonna start contracting again.
Ugh.
All right, dumbbell front raises.
Not an exercise I like to do a lot.
I feel like my front delts get a lot of activation
from years of doing bench press improperly,
so these are really developed front deltoids.
So I'm only gonna do three sets today,
and this is right before we go to the back
and do rear delts.
Ah.
Ugh.
Ah.
Yeah.
Ooh.
Ah.
Last but not least guys,
we've gotta hit those rear deltoids.
Like I said, this is the final head of the delts.
It doesn't take a lot of weight
to stimulate your rear delts.
So we only have about 20 pounds on the cable machine.
But we're gonna use every single pound of it.
Ah.
Now, the whole goal with this exercise is
we wanna keep our arms as level as possible,
because if we get too high,
we'll get too much strap and neck,
but if we go too low,
we'll get too much triceps.
We wanna keep it right here, in line with our deltoids.
Now, a good alternate to this exercise
would be bent over reverse flies.
We take two dumbbells, bend over,
parallel to the floor,
and now reverse fly.
Guys, you always gotta keep the body guessing,
and the rear delts are no exception.
So after a few sessions of using the cables,
why don't you try doing it with dumbbells?
We're gonna get parallel to the floor
with two dumbbells.
We're gonna look forward
and perform a reverse fly.
Hitting those rear delts.
All right, that concludes our shoulder workout today.
45 minutes, we went heavy, we went fast.
If you like this video,
please like, subscribe and comment.
And don't forget to follow my YouTube channel.
The link is in the description below.