Trevor Adams: Hey there! Trevor Adams. We are right now in San Antonio. We are here to do our shoulder routine. Hey! Over here. There we go. We are going to do a shoulder routine and an additional type setting. I don't have too many weights with me so we are going to improvise and use a lot of equipment or basic stuff we can find around here again to do our shoulders. It's going to be outdoors so we are going to pump a lot and we are going to sweat a lot. So let's get doing.
For the start of our first shoulder exercise we are going to do what we call shoulder shrug. You are going to have the weights down by your side you are going to have your legs about shoulder width apart and you are going to just hold the weights down for a second and then you are going to come straight up, hold for about 3 seconds, flex at the top you are really going get some pump then you are going to come right back down. We are going to about three sets of 10.
I am using 25s you can use what ever you want 35 45 whatever makes you comfortable again we are going to hold them down by our side leg shoulder width apart, up, hold for about 3 seconds, get a good flex, right back down, up, right back down. Three sets of 10. You can also do a variation of this by holding the weights directly in front of you. Same technique, up hold for about 3 seconds, then right back down, three sets of 10s with good variations to maximize your tracks..
we over with our Shoulder shrugs. We are going to go to our second exercise and do the military press. Pretty straight forward, you have seen it before. You are going to hold the weights up, you can do with your dumbbells or the barbell, whatever weight you would like. You are going to hold the weights up, then you just going to go straight up with it, you are standing or sitting or however you want to do it. Straight up, straight down, three sets of 10, whatever size or weight that you want to use.
Straight up, hold it a second, straight back down, you should be very controlled when you are doing it not too slops. Three sets of 10, here is the back view. This pretty much works everything from here your deltoids and your traps it's just not quite isolation but it works everything, very popular exercise for shoulder. You'll see everybody in the gym do it.
Okay we done with our shoulder shrugs. We are done with our military press. We are going to do our third exercise called lateral raises. Pretty straight forward, again another popular exercise. You can pretty much do this only with a dumbbells. I don't see very many people with bar bells but you can. You are going to hold the dumbbells in front of you, and you just are going to go straight up, bend at the knees a little bit, and you can go straight up, straight back down, three sets of 10 whatever weight you want.
It should look a little bit like this. Hold it up a second come right back down. Hold it up a second, come right back down. You are working your deltoids and your traps again, just like we discussed. Three sets of 10, pretty straight forward.
For our fourth exercise for shoulders, we are going to do fly. It's a variation of laterals that we just did it in front of us, the lateral raises, up and down instead of going that way. We are not going to keep our arms straight and go this way. We are going to bend them a little bit. This will work your deltoids a little bit, and really, really pump up your traps. It should look about like this.
All the way in front of you, bend at the knees, keep your legs parallel with your shoulders. Straight up, straight back down, kind of,like a rotary motion, straight up, straight back; three sets of 10. again I am using 25s you get 35, 45 whatever you are comfortable with. Make sure you can do three sets of 10 very easily, saving enough energy for the rest of your workout. Don't overwhelm yourself with too much weight for this exercise because you will burnout too quickly.
This will be our fifth and final exercise for shoulders. It's kind of an advanced workout. So if you are up to doing it, you just want to watch this time, that's fine. Again I like to use a lot of stuff that you can use at home. You don't see too much of the stuff that I am working out with obviously because I am not in a gym. It's not equipment; it's real basic stuff. These are just the hand grips. You can do you flat push ups. You can do incline or decline. I like to work out my shoulders with this to get a pump before and after workouts. So I am going to do three sets of 10, hands down and push up type drills.
It works your upper chest, and also blast out your shoulders. Don't do this at home. That's only 15. I won't do full extension shoulder push ups simply because for safety reasons I have been a several times before I go all the way up, and thanks for the gripers are like ungripped.
So I'll just do a little short probably about 6-8 inches, just enough to get a pump in your shoulders and it works. So there you have our shoulder routine comes from 5 different exercise that I personally like to use every time that I work on my shoulder.
Next time we workout shoulders a few months from now. We are going to be probably in the gym so I can show you five different exercises that you use machines for. Our next months exercise we are going to focus on our chest. I don't know if it is going to be in a gym or a park or what the setting is going to be but I leave it up to you that it will be sexy.
So make sure you maintain your membership, that's all next time thank you for joining me at Trevor Adams gym where I can help you up with your online personal training.
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