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okay right today's workout is um
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shoulders and traps um the first set of
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exercises we're going to be doing are a
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standing bar bell push press um
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obviously for your shoulders um super
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seted with bent over dumbell rear D
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flies five reps on each again a maximum
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of 2 minutes rest really explosive
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really heavy um and with the standing
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Bar B press I don't mind a bit use of
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the legs it's just maximum weight
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maximum Force four sets 2 minutes rest
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okay I'm on to my fourth and final set
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of the standing push pressing to B
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reverse flies um I've increased the
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weight um from set two to 25 aside um
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really struggled on set three if I'm
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honest but when I attempt to keep the
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same weight um might need a little bit
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more use of my legs but again I want
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every set to failure so five rep press
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five rep reverse flies see how it
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goes Super set number two uh we're going
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to go seated side lateral raises with
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dumbbells into front dumbbell raises um
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for your front D toys so 10 reps on each
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again with a Tempo on the super set to
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with 4 seconds Ecentric so downward part
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A 1 second um concentric with a 1 second
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squeeze so four down one up with a 1
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second squeeze as much as I can and then
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when I start to fail as the sets move on
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then I'll either drop the weight or just
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um increase the tempo a little bit um 90
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okay right we're on to the uh fourth and
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final set um I've had to drop the weight
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a little bit on the front foot raises I
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was really really struggling to do the 4
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second negatives um and then I've kept
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the same way for the side lateral raises
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but again really struggling to keep that
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negative so all I'm going to do is
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rather than drop the weight cuz I want
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to completely fatigue the shoulder is um
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keep the same weight just use a couple
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of rest pauses if you need to just to
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fire out the last few reps and maybe
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speed up the last couple of reps if I
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the third Super set is going to be a
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power clean and press with a barbell um
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straight into reverse flies off an
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incline bench um 15 reps on each again
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with slightly quicker Tempo now about 1
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per second one to two seconds up one to
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two seconds down just with noce control
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movement and 15 reps again
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every set pretty much to failure um rest
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pausing um if we have to um fire out the
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last few reps and then uh a maximum of
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60 seconds rest only four sets
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okay we going to the fourth and final
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set the power cleaner press into reverse
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reverse flies um I'm stepping up a
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weight the last set probably a little
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bit ambitious um but all I'll do I'll
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just keep rest pausing until I complete
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the the 15 reps um if I'm coming to my
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last set and I've sort of done the
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previous three you know relatively easy
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or you know I feel like of can push must
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have even harder then don't be afraid to
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really bump the weight up the last set
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um and fail basically
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as you can see on that last set um
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really really struggled especially on
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the Press um really struggled to hit the
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10 with good form um so what I did was
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rest pause for about five six 7 Seconds
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something like that but the last last
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Super set of um our shoulders and traps
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workout is primarily focusing on our
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traps um and rear outs to a degree again
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um we're going to go upright rows with
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quite a wide handle um again which will
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hit our traps and our rear DS a little
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bit um into into dumbbell shrugs 20 reps
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on each 30 seconds rest maximum four
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sets again the intensity this where the
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increases um as it's pretty much back to
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back so again pumping the shoulders and
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traps for a lot of blood just to finish
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the finish the workout off okay right
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final set of our shoulder and traps
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workout um badly badly struggling again
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on sets two and three but I've kept the
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weight the same so I want to completely
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fail on both on the upright rows and the
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shrugs have to rest pause to get every
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single rep out that's what we're after
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exhaustion with any like all the other
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workouts in this program
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you know you're not going to lift every
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single rep text book and for me
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especially on your sort of last last set
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or two um you've got to be failing you
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know or um hitting failure before that
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Target rep range you know to force your
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body to grow force your body to change
