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- All right guys, so let me tell you what I'm doing.
I'm doing two body parts today.
I'm doing a three day split.
So everyday we do three exercises per body part,
what does that mean?
That means three exercise of delts,
then we go into three exercises of biceps and triceps.
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So listen up,
we're starting with the seated barbell shoulder press,
because I believe that this is the mass gaining portion
of the shoulder workout.
So, we're gonna start with this movement
since we're fresh with the most energy.
And we have the most strength,
frankly.
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Oh, damn that feels good.
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Exercise number two, shoulder side laterals.
Very, very important movement.
Not only for your medial delt,
but to create that V taper illusion.
So it's not always about having the smallest waist,
sometimes it's about making your shoulder width
that much more extreme
and just getting as wide as possible
to create that illusion of having a V taper.
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If it jiggles it's fat,
if it jiggles it's fat.
Arnold said that, bro.
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I mentioned how the shoulder side a lateral
is one of the best things to do for your delts.
And that can could be a little discouraging
to the beginners,
because the first time I stepped foot in the gym,
I could barely say lateral 10 pounds.
So my form was very bad,
but you got to keep consistent,
and eventually, you'll get to the forties,
fifties, and sixties.
All right, here's a new one for you guys out there.
You need a grab a gym buddy for the last set,
what I'ma do, is I'ma to do my heavy set of 45s,
for 10 reps.
After that, I'm gonna have my partner
give me added resistance,
just using his arms, check it out.
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Oh yeah.
Now that doesn't look like much guys,
but I promise you,
I'm making it look a lot easier than it is.
Give it a try.
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So we got our delts looking
like a little strident pumpkin right now.
So, we want even more strident pumpkin look.
We're gonna do a super set of straight bar,
operate rows,
super set it with some dumbbell reverse flies,
and we're gonna bend over.
I'ma gonna show you how.
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So the rear delt is such a small muscle.
You only need about 12, 15, 20 pounds to activate them.
And this upright row gets such a bad rep,
especially when I'm in a YouTube comment section.
Everyone has a bad rep for this exercise,
saying you can get hurt.
You can have shoulder impingement.
Let me remind you something,
that every exercise is dangerous, if done incorrectly.
And every workout or exercises is effective,
if done properly.
Keep that in mind.
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Now, a few guys out there
are gonna be watching this thinking about, yes,
I think you're doing three movements,
but I didn't see any front delt activation
or front delt exercises.
So the reason is bodybuilding is such individual sport
that you really have to use the mirror
and assess where you're at,
my front delta are very developed already.
So, I try to just target the medial and the rear.
Rather than keep on heading my fronts,
trying to create that balance proportion look.
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We're gonna start our arm part of this workout
the same way as we did shoulders,
we went with the free weight, heavy shoulder press.
This is similar to a heavy shoulder press for the biceps.
So, we're going for the mass gaining portion
of the arm workout.
We're doing easy bar curls.
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So before all you trolls chime in, yes,
I am curling in a squat rack
and I don't give a flying (beep) (laughs)
So we're gonna load up the bar now with 45 pounds,
which is heavy.
And now I'm gonna do some cheat reps.
Okay?
You might see some guys in the comments saying,
Hey man, you know, it's way too heavy for you
using too much momentum,
but some cheat reps can be good
because cheat reps can help push you.
And in fact, you can actually gain some muscle,
doing a few reps while you're cheating
opposed to never doing them at all.
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One thing I always tell my training partner is,
I always pointed myself at how much I sweat
and how little he sweats.
And I say it's 'cause he's not lifting heavy enough.
Notice once you start touching the heavy iron.
Yes, I said it.
The heavy iron,
a lot of guys forgot about heavy iron.
Once you started touching it,
you're gonna see your gonna start sweating profusely,
just demands so much more of your body
than machines or cables.
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What we're doing is, we're moving to our triceps
because the triceps actually make up a majority of the arm.
If you want bigger arms chill out with all the bicep
and all the curls,
start focusing more on the meaty part of your arm,
which is the tricep.
We're going dumbbell overhead extension.
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Now, if your gym is fortunate
to have one of these old school iron IvanKo plates,
the best thing about this plate
is that you actually have holes in here,
that I actually incorporate
and using into my tricep training.
For some reason, it just hits a tricep so much better.
So what your gonna do with your hand is,
put them in his middle holes.
And let's go for higher reps anywhere between 15, 20,
25 to burn out at the end.
But I'm not keeping the plate vertical
at the top of the movement,
what I'm gonna do is I'm gonna flatten out the plate
and make it horizontal.
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This 45 pounds is gonna feel like 140.
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Single arm, concentration, dumbbell curl.
But I really started doing this
'cause of my boy Shabeah in the gym.
I'm always learning from different people.
You know,
of course I learned from the Jay Cultler's
and a Ronnie Coleman's.
But I'm also learning from people in my local gyms.
So shot out to Shabeah on this one.
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Two things to focus on here is number one ball up
and squeeze the hell of that bicep
at the peak of the movement.
And at the bottom, you wanna make sure you fully stretch,
keep an attraction the whole time
before exploring it back up.
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Last movement for arms guys, we're doing another super set.
I mentioned how the triceps
are the more important part of the arm.
So we're gonna do cable push downs,
super set it with it with deeps.
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Now, not a lot of gyms had this particular machine
for your triceps, typical bench, a bench bar is good,
or even using a bench press, they both work the same.
Just make sure you're getting a full range of motion,
stretching all the way down, stretching out that tricep.
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Guys, that is it.
That concludes our shoulders and arms workout.
If you enjoy this video, please like, and subscribe.
And if you want more crazy content, check out my channel,
click the link in the description below.
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