Workout Tips – Video : KILLER SHOULDER AND ARM WORKOUT-HOW TO MAKE SERIOUS GAINS!

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KILLER SHOULDER AND ARM WORKOUT-HOW TO MAKE SERIOUS GAINS!


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KILLER SHOULDER AND ARM WORKOUT-HOW TO MAKE SERIOUS GAINS!

MUSIC BY:
Song Name: Happy Days
Artist: Dj Quads

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FULL SHOULDER WORKOUT
Rest Periods are 60 to 75 seconds max on all sets

SUPERSET
Single lateral dumbbell raise 4 × 15
Shrugs dumbbell or playe 4 x 15
3 second pause for first 5 reps

SUPERSET
Single dumbbell arnold press 4×12
seater dumbbell rear laterals 4×12
palms facing knees

SUPERSET
Single cable lateral raise 4×15
5 slow negatives reps 3 seconds /10 normal
Rope Face Pull external rotation 4×12

ARMS

SUPERSET
close grip flat bench 4×15
barbell seated curls 4×15

SUPERSET
Machine concentration curls 4×15
5 pause reps /10 normal
EZ bar overhead tricep extensions 4×15

SUPERSET
Hammer strength tricep press downs 4×12
last 4 reps pause for 3 seconds
hammer dumbbell standing concentration curl 4×12 each arm

SUPERSET
Rope Hammer Curls 4×12
overhead tricep rope extensions 4×12

In this video I go through my high volume, low to moderate weight shoulder and arm workout. My focus on my shoulder workout is medial and posterior delt. Keeping in mind I’m really not trying to make them grow at this point. I’m going for that old school bodybuilding look as much as possible in which the arms are dominant to the shoulders.

The shoulder is one of the largest and most complex joints in the body. The shoulder joint is formed where the humerus (upper arm bone) fits into the scapula (shoulder blade), like a ball and socket. Other important bones in the shoulder include:

The acromion is a bony projection off the scapula.
The clavicle (collarbone) meets the acromion in the acromioclavicular joint.
The coracoid process is a hook-like bony projection from the scapula.
The shoulder has several other important structures:

The rotator cuff is a collection of muscles and tendons that surround the shoulder, giving it support and allowing a wide range of motion.
The bursa is a small sac of fluid that cushions and protects the tendons of the rotator cuff.
A cuff of cartilage called the labrum forms a cup for the ball-like head of the humerus to fit into.
The humerus fits relatively loosely into the shoulder joint. This gives the shoulder a wide range of motion, but also makes it vulnerable to injury.

The arm’s curved shape comes from its major exterior muscles. These bulky muscles also give the arm its strength.

The muscles of the arm that can be seen easily on the surface include:

Biceps: This large muscle of the upper arm is formally known as the biceps brachii muscle, and rests on top of the humerus bone. It rotates the forearm and also flexes the elbow.
Triceps: This large muscle in the back of the upper arm helps straighten the arm. It is formally known as the triceps brachii muscle.
Brachioradialis: This muscle, located at the top of the forearm near the elbow, helps rotate the forearm both outwardly and inwardly. It also flexes the forearm at the elbow.
Extensor carpi radialis longus: This muscle next to the brachioradialis is one of five major muscles that help to move the wrist in multiple directions. When you clench your fist, this muscle bulges out from the skin.
Deltoid: Although technically part of the shoulder, the deltoid muscle controls the majority of the shoulder’s movements and thus enables the arm to have increased range of motion.
Strength training exercises are common ways to increase the size and overall strength of the major muscles in the arms. Common exercises to build up arm muscles include curls, presses, pushdowns, and extensions using weights.

Pain can occur anywhere in the arm. The most common cause of arm pain is overexertion of a muscle or injury to it. Twisting, pulling, or falling are common ways muscles in the arms become painful. Although repetitive injuries affect the deep muscles more often, pulled muscles from lifting something too heavy or overexerting can also create pain and soreness, but this usually subsides in a few days.

Arm muscle pain can usually be easily treated with resting the affected muscle and icing, elevating, and compressing the area.