- What's up, guys?
It's Chris Heria.
Welcome to the vlog.
We just got back from the Euro Tour.
We had a lot of fun meeting and training with you guys,
visiting some cool spots, and trying some amazing food,
but now we are back in Miami, back in my house,
and I am ready to get back to my normal workout routine.
So today is shoulder day.
I'm gonna show you how I train shoulders
after coming back from a trip
and not having been able to train shoulders properly
the way I would have liked to.
When you're constantly moving around to different places
at different times, it's gonna be hard to maintain
your normal workout schedule, and chances are,
you're not gonna have access to
the equipment you would normally use.
So now that I'm back home, I'm gonna ease my way
back into shoulders and back into my training regimen.
So today, we're not gonna be doing any heavy lifts.
We're actually gonna be focusing on skill
and technique for the first round,
and for the second round,
we're gonna be using dumbbells to make sure
that we hit all the areas and heads of our shoulder,
and although lifting heavy is great and effective,
I'm gonna show you a shoulder routine
that's just as effective that you can do from home
that's a lot less impact on your shoulders.
Let's head outside and get started.
(deep trap music)
All right, so we're gonna get this workout routine started.
Now, before every workout, I always need to warm up.
So today we're training shoulders and techniques
that are gonna require the ligaments and tendons
within our arms to be very well warmed up.
So I'm gonna be doing some mobility work
with a resistance band to get started
to make sure that my shoulders,
as well as the rest of my arms, are ready for this workout.
(upbeat trap music)
All right, so now that we got the mobility
and the warmup out of the way,
it's time to get this workout started,
and for round one, every single exercise
is gonna be a technique movement
with each move heavily emphasizing on your shoulders.
I'm gonna start with the hardest movement,
and then I'm gonna work my way down to easier exercises,
and for this round, I'm gonna do them all reps and sets,
maxing out each exercise four times
before moving on to the next one.
This is gonna make sure that I give 100%
for every skill and help enforce a stronger contraction.
So the first move is gonna be full planche push ups.
I'm gonna max these out four times, so let's go for it.
(deep trap music)
Whew, all right, so there we have some full plance push ups,
and of course, there's some of you guys watching
that can't do this movement yet.
An alternative or progression to this move
to work your way up to this level of strength
would be a pseudo push up.
You're still engaging your shoulders
and the same muscles that are required
to do full planche push ups, except that the ground
is assisting you so you're not using
all of your body weight.
So normally, I rest for about one minute
in-between each move when I'm training reps and sets.
So I'm gonna go ahead and go for my next round,
and then we'll be moving into our next exercise.
(deep trap music)
All right, so there we have the full planche push ups,
the first exercise of round one.
I've posted this workout on the Heria Pro App,
and for all the hard techniques I've given
a progression for every single exercise.
So you can still do this workout with me
and get insane results from home
even if you can't do the advanced exercises.
So if you haven't already, download the Heria Pro App
in the App Store or Google Play Store
to get this workout as well as all my personal workouts
and workout programs that I've created with specific goals
in mind like burning fat and building muscle
to get you in the best shape of your life
and eventually being able to do the same advanced exercises
that you see me do, like the one coming up next.
We have 90-degree handstand push ups.
We're gonna max this movement out four times.
Now, with the 90-degree handstand push ups,
we're gonna be emphasizing on
a different part of our shoulders,
engaging more of our shoulders and ensuring that this
is gonna be a highly effective routine.
Let's go for it.
(energetic trap music)
Whew, all right, so there we have
some 90-degree handstand pushups, and if you can't do these,
then you should be working on wall walks.
It engages your shoulders and the same muscles
needed to perform this exercise,
except the wall is gonna help alleviate some
of your body weight, making the exercise
a lot more manageable and eventually building your strength
to being able to perform a 90-degree handstand push up.
So I have four more sets of these
and then I'll be moving on to the next exercise.
(energetic trap music)
Whew, all right.
So there goes the 90-degrees.
Let's go ahead and check that exercise off the list,
or if you're doing wall walks,
go ahead and input how many reps you did.
Let's move onto the next exercise.
That's gonna be one of my favorites, handstand push ups.
All right, this is gonna be the last exercise for round one.
I want you guys to give it everything you got.
Let's go for it.
(energetic trap music)
All right, so there we have some handstand push ups.
For those of you that can't do handstand push ups,
I want you to do them against the wall.
Kick up into a handstand and do them like that,
and if that's still too difficult,
you can try elevated pike push ups or pike push ups
to build your strength and work up the progressions
moving on to handstand pushups against the wall
and eventually doing them without the wall,
and if you guys want a video on how to handstand push up,
you can check out my channel.
I've already made a video on that,
and if you guys are trying to learn how to handstand hold,
check out How to Handstand Hold in Five Easy Steps,
but for now, let's get back to the workout routine.
I have three more sets of handstand push ups
and then we're gonna move on to round two, let's get it.
(energetic trap music)
All right, guys, we just finished round one.
My shoulders are pumped.
Now time to finish off this workout routine with round two.
Round two is gonna supplement what we've already done,
emphasizing on every single head individually
within our shoulder, engaging, giving attention to,
and emphasizing on each specific area of our shoulder
to make sure that we've completed
a well-rounded, effective shoulder routine.
So, if you haven't already, let's check handstand push ups
off the list and let's get right into round two.
For this round, we'll be using a pair of dumbbells
for each exercise, and the first exercise
being rear delt flies.
We're gonna go for 10 reps.
When doing rear delt flies, you're emphasizing mainly
on your rear delts, and you wanna make sure
to contract them as hard as possible.
While doing this exercise, make sure your chest is open
and your scapulas are pulled back,
contracting your rear delts as hard
as possible during the movement.
The next exercise we're gonna be going into
is frontal straight arm raises with dumbbells.
We're gonna be going for 10 reps.
Now, frontal raises mainly emphasize on your frontal delts.
Again, this is where you wanna focus on your contraction,
and if you're doing this exercise with your arms straight
and locked out, then you should also be focusing
on your grip, your forearm, and the ditch of your elbow.
Moving onto the next exercise,
we have lateral raises with dumbbells.
We're gonna go for 10 reps as well, and this exercise
is mainly gonna emphasize on your medial delt.
That's gonna be the last head
and main area of your shoulder,
and make sure you get a strong contraction,
you're lifting the dumbbells up by your sides,
and making sure your elbows are up as well.
And lastly, to finish off round two,
we're gonna go back into our rear delts
using the exercise dumbbell skies,
and we're going back to rear delts
because in the first round we didn't engage it
as much as we were with the medial and frontal delt.
So to even out this routine and to make sure
we've worked out our rear delts just as much,
we're gonna hit them again with
another exercise, dumbbell skies.
All right, so there we go for round two.
That's gonna complete this workout routine, guys.
Thank you so much for watching,
and there you have a highly effective shoulder routine
that you can do from home.
All you need is a pair of dumbbells,
and your own body weight, and of course,
the workout routine.
To get the workout routine, definitely download
the Heria Pro App on the App Store or Google Play Store.
Get access to this workout routine
as well as all the other workouts
and workout programs that I've created
with specific goals for burning fat and building muscle,
all to get you in the best shape of your life
as fast as possible.
If you guys enjoyed the video,
then definitely smash that like button.
Comment down below and let me know
what you want the next video to be about,
and for more of my videos,
make sure you've hit that subscribe button.
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If you comment within the first 30 minutes of any video,
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make sure you're following me on Instagram.
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If you're trying to take your training to the next level,
then definitely make sure to pick up
a weight vest at ChrisHeria.com.
You'll also find some brand new apparel we just released,
like our white and black tees,
and we'll be adding our brand new Heria Apparel collection
later this fall, so stay tuned for that
and check out ChrisHeria.com.
And lastly, before I go, for everybody blowing me up
on SoundCloud, I'm about to reach 10K followers
on SoundCloud, and like I promised, as soon as we reach 10K,
I'm gonna be dropping all the tracks that you guys hear
on this channel as well as the Thenx channel
and some songs that you guys haven't heard yet.
So thank you guys so much for always supporting.
New music is about to drop,
and I will see you next Thursday,
2:00 p.m., mad love, peace out.
(deep trap music)
(energetic trap music)
(deep trap music)
Smash that like button, guys!