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what's happened team welcome back to
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another video my name is Ben planners
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I'm an online coach and a personal
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trainer I'm 24 years old and I compete
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and natural body balm and I might have
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been lucky enough to been asked by my
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sponsor my protein to help you guys
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through a homework oh right
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the reason was that a home workout is
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playing oh yes every gem is now close to
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the dividers and so that's exactly the
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less my plan for this one Co there's
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going to be a very very very minimum
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equipment needed walk over I saw some
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dumbbells some resistance bands and then
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possibly a few other things that I find
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around the house but what's going on
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it's going to be a shoulder focused what
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code that's not what I'm going to be
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doing over the next couple weeks there
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hopefully it's not gonna be months until
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the gems reopen but again guys all we
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need to focus on is doable bit cannon
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right now one thing I want to say before
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we do start as well killers even though
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you're not a different vitamin one thing
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you can still make sure you do is train
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very very hard alright so yes that's
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going to be a very high rep high volume
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high intensity workout with men of all
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rest times alright we'll try that
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cumulate is much volume and fatigue and
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the muscles return and then we'll see if
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it goes away so I'll see you guys for
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so guys exercise number one there's
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going to be a dumbbell the seated
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shoulder place on it but my dumbbells
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here I've got this makes little coats
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I'm going to be set on and does not have
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our support on the back so please be
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aware of this and keep your core muscles
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nice and tight alright
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I have also added a resistance band
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under this coach just to add maximum
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tension at the top of the movement
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because my dumbbells are not heavy
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enough all right the goal here is to try
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and get that 8 to 10 rep range again
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every weight is too late we're going to
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just go to theory already so close to
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that possibly 12 to 15 and then even be
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up to 20 to 25 rep ranges all right well
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4 more times we don't have a term we
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don't have the heaviest weight possible
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so we're just trying to say is much
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denser than the muscle as possible
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so exercise number two is going to be an
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elevated feet place up so the possession
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all right and you could do a handstand
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pushup if you can I don't think I can do
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better let's get a special camera for
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use so what would you try and do and
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just elevate your feet enough so that we
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can focus on places to the front bills
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and not the chest all right
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no the grande satyamurthy a satyamurthy
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is going to be a saved lateral race
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alright so what can the state do here
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always on say knows me personally I
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prefer looking at a higher red range I
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hate the st. they'll respond so much
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better higher red red tonight
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so we're actually gonna do another
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variation of a safe level with a vent
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nervous gonna be a resistance band
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cuffed single arm savory it's moving all
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right the reason we're using cuffs as a
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little pressure off the best joint of
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all focus on the same devil right and
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we're just in a single arm I've actually
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put the resistance bands under the door
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though sugar you may know them a college
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london attachment just so many of us
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live from the bomb oh boy they again one
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thing we do focus on here is when we're
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doing home exercises and things that
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aren't too heavy I really really really
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want you to focus on what muscle you're
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actually using right so focus on I say
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they also try and pull using your Sado
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so guys next exercise are going to be a
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superset all right so we're going to be
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doing what they excise then no rates
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then strengthen our second exercise
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today we're going to be focused on in
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the front delts for the first exercise
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and then the rear delts for the second
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although gonna be using here as a
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resistance band we're going to wrap the
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resistance band on their own feet we're
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gonna be doing the front raises from the
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first superset for the second exercise
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will be the band pull apart so here get
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the bad nice and tight we're forcing a
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pillar at once walking on those rear
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delts alright we're gonna go to feel
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gonna book these set so I'm ready to
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feel your real deal with the fibula
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thirty Seconds range for set to this
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second last exercise guys to finish off
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your shoulder Walker we're going to be
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doing a facebook village that I used to
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walk done and I've wrapped the
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resistance band I wrote that door handle
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them please please please be careful
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with us and anyway heal anybody they get
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hot in the future and resistance band I
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would not be ideal so just please be
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careful and you can secure a 10 and a
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tyre and sidon I'd be even better
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already so please be very very cautious
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for less so we got a band here get
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intimated tight again test operate or
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when they focus on pillar elbows
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focusing on the rear there as well again
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nice and slow going for a higher rep
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so team the final exercise of the day is
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going to be a dumbbell shrug all right
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we're going to work in the traps here
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I'm going to be the seed I'm also going
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to be wrapping our resistance pants are
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owned by feet all right em again the
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biggest thing here is squeeze and
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squeeze and squeeze at the top and
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control and stretch all the way that I
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like to keep that core nice and tight
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train states operate as possible
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so that is the end of our jeweler
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workers from whom using dumbbells and
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some resistance bands I hope you'll
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enjoy that every 10 me she got the video
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a thumbs up please subscribe to the
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channel comment down below if you didn't
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enjoy it and you can find me at babe
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Fitness photos on Instagram I also have
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my own YouTube channel as lengthen my
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Instagram so I hope you hear I hope I
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hear fees all soon please stay safe and
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keep on trading guys alright Cheers
