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
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