alright guys welcome back for day five is the fifth and final day I hope you've
enjoyed the week of training so far but today is all about shoulders and traps
so like the rest of the week we're going to be keeping it heavy Rhett
range around six to twelve reps starting with our compounds I've rigged you this at
the beginning and then working our way into those ice stations towards the end
okay so like usual with every muscle group we got to get warmed up first
what I'm going to do is three sets of fifteen lateral raises just to
get blood into the shoulders before we go into that first bigger lift
so the first exercise we're going to start with seated military press
with this compound lift the shoulder press you're not going to be able to get a massive
massive stretch just because the bar is going to probably hit our chest but we
want to focus on good squeeze over the top of our head so we fully contract our shoulders
so for the first exercise is going to be four sets of six to eight reps
so exercise number two we're going to keep it fairly compound were going to do upright row with
the Olympic bar we're looking for three sets of 12 reps of course we want to keep good strict fall
with this but remember it is a slightly heavier day we don't want to use our lower back too much
but as the reps fade off and we get a little bit weakened we are going to have to use our lower
back but make sure you're pulling through those elbows so we can track the delts before our biceps
so for exercise number three we're going to go into what we
started with our warmup we're going to go heavier and more working sets
so we're going to do is four sets of eight reps with lateral raise
you
standing I would be able to get a lift a heavier rate more of a power movement when
you're seated it's going to be a little bit more isolated she's going to take away the
swinging motion so with this one we've gone for a heavier lifter which means standing
so for exercise number four we're going to go back to a press that we're going to bring your
back isolated a little bit and we're going to use the seated machine shoulder press
and for this one we're going to be doing three sets of 12 reps
so for the fifth exercise what we're gonna do is plate raises
is going to be focusing on our front delts and we
going to be looking for three sets of 12 reps to finish off
so it's key to have good shoulders to build that all-round physique just
going to help create that illusion of the v-taper it's going to make
our waist look smaller and we want to bring those shoulders out wider
you
so the final exercise for the shoulder workout we're going to be focusing more
on our traps so what we're going to do is standing shrugs with a smith machine
so with shrugs it's key that you use only yours traps you want to keep the arms straight and you
want to bring your shoulders to your earlobes no rolling the shoulders you want to keep the
movement up and down so for this final exercise we're going to be doing five sets of ten reps
that's the end of my five day workout series guys I hope you
enjoyed it be sure to let me know it was a pleasure for me to be able to
film this and show you guys and be sure to subscribe for loads more coming soon