What's up guys? Jake Hutton from Fitness Culture. Today we're gonna be going
through a shoulder day from the Power Program. So we'll start off with a
warm-up and then we're gonna get into some dynamic effort stuff. So usually in the
Power Program in the middle of the week we do some dynamic effort, just
bench press, and then some type of pulling movement, we'll do dynamic effort
as well, and then we'll move into our shoulders. So I've got Brody again today.
Hey, leave a comment if you want Brody to post a before picture.
I've been trying to get him to take a before picture forever. I just know he's gonna
have an amazing transformation from all these trainers that we're doing together.
So, it would be a waste of a transformation. We've got a marketing guy that won't even
post his own transformation. So leave a comment if you want to see Brody with
his shirt off in a picture. Anyway, so let's get into the warmup.
We just finished our warm-up, so the first thing we've got today is gonna be
some dynamic effort bench stuff, like I said. So we're gonna be doing three reps
on the bench, just as fast as possible. And our goal today is going to be to get
those three reps under three seconds. And then we're gonna superset that with a
pendlay row, so we'll just go back-to-back, rest one minute in between sets, and we're
just gonna roll through it five times.
Try to do your three reps in under three seconds. And that's basically just
to make sure that you're not going too heavy and you maintain a good speed on
the bar. So for most people that's going to be anywhere from fifty to seventy
percent of their one rep max. It's something they can move for three reps
at under three seconds. So the best way to do it basically is to grab your buddy,
have him time you. Start closer to 50%, moving fast, and then just keep
building up until you fail in that three second period.
Alright, we finished up with our dynamic effort work, so now we're gonna move into the shoulder stuff.
So today we're gonna start with just a strict barbell
overhead press, and it's gonna be pretty high volume. So we're gonna go 15, 12, 10, 8.
We're gonna be supersetting every set with the same rep scheme on face pull.
So we'll go overhead press straight to the face pull, and then we're gonna rest for
90 seconds to 2 minutes on this one.
Next thing we've got today, we're gonna be on some dumbbells. We're gonna be doing a neutral
grip single arm dumbbell overhead press. So on this one, the goal is really to keep
your core tight, and don't lean away from the dumbbell. So it's gonna be single arm,
you're gonna lock it all the way out at the top. And then we're gonna be supersetting
that straight into a seated lateral raise,
we're gonna raise to the side. After that we'll rest for 90 seconds and go back
through it just three times. So it's gonna be 15, 12, 10 on each one,
rest for 90 seconds. Three total sets.
When we're done with that, we're gonna be moving into some arm work. So we're gonna
be trisetting, so we'll go bicep, tricep,
and then basically it's gonna be a trap three movement.
So our goal is to target your lower trap that retracts your scapula.
So we'll go bicep, tricep, and then work... We like to work these movements in
between something simple like a bicep and tricep just to get some extra work
in there, since people usually neglect these areas, and it causes poor posture.
So just a good time to, kind of in your break, in the biceps and triceps, just to
knock out a couple sets, and be able to focus on it when you're not tired.
Because obviously that arm work's not gonna really fatigue you that much, so you
can get some good clean work in for that trap three.
Our last thing for the day, we're going to be doing some cable work for our
biceps and triceps, and then a single arm cable Y raise.
The single arm cable Y raise is gonna be more for that lower trap muscle. We're going
to squeeze it down and back, keep our core tight, and then just raise overhead
just like this. So we're gonna b e going same thing, 15, 12, 10 on each.
We'll do a triset, rest 90 seconds between each set.
Alright guys, that wraps it up today for our dynamic effort shoulders and arms day.
I hope you can take this workout and it gives you some good ideas of some
things to do in the gym. If you like this workout, leave me a comment in the
comments below, subscribe to our channel. Thanks for tuning in.