Hey, guys!
Jeff Cavaliere back from athleanx.com and we're bringing back the Dwight Howard Shoulders
Workout.
You guys have been asking what happened to it.
It's coming back, it's been revised and updated.
What I wanna point out to you is exactly what we're gonna do here as I get rolling.
The first thing is the Wall Handstand Pushups where you go 3 sets to failure on those, till
you can't do any more reps, till you feel like you're gonna crash and head right to
the ground, you're gonna stop.
Move on to my Dumbbell Exterior Rotation Arm Raises, probably one variation of the shoulder
lateral raise that you've never seen before, but it's extremely effective and I'll show
you why.
3 sets of those.
Front Raise Rows, another version of a front raise that you've probably never seen before
and that will add muscularity to your deltoids if you're doing this the right way.
Rolling dumbbell presses and then a Reverse Tubing "X", of course ATHLEAN-X, I'll show
you what that's all about to get the rear delts.
Now guys, 3 sets of what we're doing is 10-12 reps.
If you watched the last video I put out about reps being a rep tempo and the time under
tension, then you'll understand why these are being done 4 10-12 reps and why they're
being done at that speed.
If you haven't seen it already, go over to jeffcavaliere.com, post your comments over
there, because I've been answering every comment that's been put up.
If you have a question over there, ask it, I'm gonna answer it for you on the blog and
get a little bit of activity going between everybody.
But let's get started with this week's workout, the Dwight Howard Shoulders Workout.
So I'm gonna start with my wall handstand push-ups.
Now these are pretty hard.
All you need is some kind of wall that you can walk yourself up on.
You just have to come up in front of the wall, get your feet up and walk yourself up.
Once you're up the wall, just kinda look straight down, lower yourself down and push up.
Get in the rep speed and slow down.
Keep your core engaged so that you have some stability at the top.
[pause] So hit the wall first, then let's come over
and get these two versions of these dumbbell raises that you've probably never seen before.
Now we're all familiar with building a lateral raise.
What you wanna do though is work your rotator cuff and work your posture at the same time.
So you're gonna start up here.
As you can see, the biceps are already working in this exercise.
You're gonna roll out, which opens up the shoulders, the rotator cuff, then from here
raise up, shoulder raise.
Back down in here.
Roll out and up.
[pause] You can see how that position works the shoulders.
As you roll out, you put the shoulder at a technical advantage, so now from there you
can lift up and work it.
I'm gonna rest for one second.
You will be taking about 45-60 seconds of rest in between these sets.
This is not a circuit workout.
These are strength sets with one exercise after the next, with normal 60 seconds rest
in between.
Now my shoulders are too fried.
We'll do what we call the Front Raise Row.
You see the dumbbell front raise here.
What we're gonna do is bring it up and row, which will increase that time under tension
for the shoulders.
It's gonna look like this: up, row, back up and then down.
[pause] I might be a little bit ambitious with the
weight I use there, but just drop it down.
These are 20s. 25 actually.
Now back over here to our rolling dumbbell presses.
Sit on the ball, get down low, you're gonna walk yourself up and press.
Come down.
[pause] OK.
From here we're gonna head over to our Reverse tubing "X".
So take a piece of tubing fairly thick, kneel down, hang it over the pull-up bar and pull
back and down.
Arms wide, back it down, work the rear delts and the mid-back.
[pause] So as you can see guys, shoulders they gotta
be hit from a lot of different angles.
And we're talking about front delt, middle delt and the rear delt, but it's really true,
there are separate areas of the shoulder.
If you neglect one, it's gonna show.
You wanna make sure you get that whole rounded-up shoulder capsule, like our boy Dwight Howard.
Guys, if you need any more of these workouts, if you haven't seen the chest workout, the
triceps workout, the bicep workout, they're all on the channel.
Make sure you subscribe today so you can keep getting these things and also head over to
the blog and get some questions answered.
Also guys, if you have not yet picked up the ATHLEAN-X Training System, you gotta head
over now to athleanx.com and get yourself a copy and get started, cause in 90 days you're
gonna have a body that you never thought was possible.
Just by following the step by step program that I use with my athletes every single day
in the gym as I go on and train these guys.
You can get the same type of program for a fraction of the cost.
Guys, thanks a lot for watching the videos.
I can't wait to bring more to you and I'll see you back here in just a few days.