hey guys my name is AJ Ellison WBFF Pro and three times muscle model world champion
today we're going to focus on shoulders
so first we're starting off with the dumbbell presses we'll do 10 times 10 so
when it's all said and done you'll be doing 100 reps of dumbbell presses
I prefer seated just because you have more stability, if you're standing then
you're going to engage your core a lot more but for this particular workout
we're going to be doing them seated
so we're progressively getting heavy so you're finishing off with relatively
heavy weight
the next exercise we're going to do lateral raises this is going to hit the
lateral head of your shoulders
with this one we're doing five sets of 10 standing, hands to the side raising
them up so your arms are parallel to the ground
and then you're going to target the rear part of your delts by bending over in
this is called rear flies
you really want to target the rear delts I like to have my thumbs facing each
other my thumbs facing in and when I rotate I'm going to rotate from the
shoulders and not pinch my scapula, that's going to engage the rear delts more
we're going to move over to cables I
like using cables for upright rows, just give it more tension all the way
through I can control the weight a lot better and I feel like I get a better
pinch at the top
so this one palms are facing towards your body you grab the handle and
basically your arms are coming up elbows up and out and your palms or your hands
are coming towards your chin I'm hitting the different angles just to round out
my shoulders, you want to be a well-rounded from front to back also to
prevent injuries as well but aesthetically it just looks better to
have rounded out shoulder caps so I'm really focusing on hitting the lateral
part of the shoulders and the rear part of the shoulders as well the upright
rows is going to get that it's also going to get your traps and rhomboids a
little bit as well
crazy eight is a finishing move I like to do it's five exercises, eight
reps apiece the five exercises are front raises the lateral raises rear flies
upright rows and shoulder presses
so you have five exercises consecutively eight reps apiece that's 40 repetitions
so choose a weight so you can actually control the weight for each rep if
you're just swinging the waist and you just going through the motions
for me it's always about bringing balance to the rest of my body and one
of the lagging parts is that I always get criticized on with my shoulders so
that was something I really wanted to work on shoulders aren't they're not my
favorite muscle group to work out but you know once you start making your most
hated exercises your most liked then you know you're seeing some progress by the
end feels like I have cannon balls on my shoulders the blood that's in there the
shoulders are really tight it's just it's the pain it hurts so good
so there it is that's one of my favorite shoulder workouts give that a try
comment let me know how you get along
subscribe guys watch it this is the best fitness channel ever