hi hello everybody today we're back at powerhouse to him in Columbus Ohio and we are training shoulders and triceps now normally I'd do shoulders with chest and I do tries with buys but every once a while I just do whatever I want do something a little different so today I just was in the mood to do shoulders of tries so that's what we're going to do stay tuned [Music] alright so our first exercise today is a reverse PEC deck I really like these I like to do higher reps on these sets of 20 sets of 25 sets of 30 just burn your rear delts life fire I know a lot of people may not agree with that and talk about muscle fiber types for the high reps on rear delts will never let you down now hand placement I like to do them like this but you can also do them like this this will get a little bit more lateral delt I don't have a problem doing it either way so this later this way make sure when you contract you really flex hard okay really engage your rear delts this isn't like a crazy full range of motion where you're reaching across your body but the reason why I like this machine is because you can just generate so much tension in your rear delt so we're going to do 3 sets of 20 on this to get our shoulders cooking and this is what I'll read outs or what I always start my shoulder workouts so one thing about this exercise I see a lot of people bend in their arms and using their traps so they start to do this what I want you to do is get your arms straighter and reach forward and pivot with your shoulder like this as opposed to this so we really want to try to isolate your rear delts as best we can so I know I said three sets of 20 but this is an exercise you can get a little crazy on so my fourth set we're gonna throw in some partials and an ISO hold if you really want your rear delts to grow fast I would throw in one of these sets every time you do Rudel so full wraps partial reps a nice a whole byron all right so now our rear delts are cooking style move on to our side delts I'm using just a basic dumbbell side lateral you can't beat it I like to lean forward just the hair when I do these just the hair and then when I bring the dumbbells up I'm coming out to the side I'm not doing this okay so maybe forward I'm coming out to the side a little bit of rear delt but mostly side down I just like this angle I like to sangil a lot so we're going to do three sets of twenty and on the last set after we did 20 I'm gonna try to just stick out another 20 parcels to extend the set and really create a lot of intensity so this is our second set of 20 by all right so we've done rear laterals and side laterals now we're going to do some pressing now I don't do a lot of shoulder pressing but the reason why is because I do a ton of incline barbell presses for my chest and I feel like that gives you a really thick shoulder so I am going to do some presses today though because I really like this machine for me it works really well the angle is a little bit out in front of you so I don't have the shoulder pain that I have when I'm using the normal overhead press typically if I do that the next day my rotator a couple kill me but I really like this machine I dropped the seat down so I can really get under it I'm trying to do these very explosively and with a lot of power so my elbows are going to be kind of dropped down and put myself in a really strong position okay and they're going to drive it up explosively and again this machine just lines up perfect all right so I've been doing sets of eight I did two plates four eight two plates on a quarter for a and three plates for a nose pretty tough so if you remember my chest video you know the compound movements I like to work up to a set number today uh number is eight the goal is to keep on doing that keep on going up until the eighth rep is brutal maybe you'll even miss at seven maybe even miss at six that's okay too if I do nine or ten I'll keep on going up so we'll see where we land on this two down got to go up alright so rest at rest in between sets most sense is just one or two minutes but when you get to the heavy heavy sets I like to bump up to two to three minutes so just if you want an idea how long I'm resting between sex so the last set I got more than eight so I had to go up so let's see how many reps I get here if I'm around eight and I failed and I'm done [Music] [Music] [Music] all right last but not least these are called spider cross these are for rotator cuff health my friend Dave Kate show me these many many years ago you're going to pull your hands as part as far as you can and you're going to keep them apart for the whole set I'm going to go down the wall then I'm going to go up the wall three times there's one set watch how low I go watch how high I go but most importantly I'm keeping my hands apart as far as I can we did three cents here sometimes we do is we'll do this on a timer so instead of going up and down three times we do it for 45 to 60 seconds there the ladies out there maybe you need a little bit thinner band we have a long micro mini here and Mary's going to show you how to do this with a micro mini van a magic trick okay so we just finished shoulders and now we're moving on the triceps triceps are actually pretty warmed up from the overhead press as we did for shoulders so we're starting off with the superset we're doing a regular push down with a rope and we're going to go directly into a bit over extension we're gonna do four rounds of this okay and the reps are eight push downs and eight extensions so we did tricep pushdowns bent-over extensions for round so that was four sets a piece there eight sets we're gonna do four more sets here that'll make it twelve sets all of your triceps today these I learn from the power lifters over a Westside Dave Tate was a guy who I think made these really popular so I think they're called a tape press and we're gonna do four stats here of ten reps it's great tricep thickener if you want think triceps fantastic exercise all right so that's shoulders and triceps shoulders we did rear delts side lateral slide down to press for our front delts we even did spider crawls for our rotator cuff health then for triceps push down a line extension and then at a press that really stretch the muscle belly out so I hope you enjoyed that workout do it and then comment below and let me know what you think