💪🏼MY 10 FAVORITE SHOULDERS EXERCISES!

🤯No matter what your gender, building bigger, more symmetrical shoulders will arguably impact your physique more than any other muscle group. The deltoids are comprised of 3 heads: anterior (front), medial (side), and posterior (rear). Keep in mind that the anterior head tends to dominate for most people due to all of those pushups and chest presses over the years. So prioritize the lateral and rear heads in your training for injury prevention, improved posture and performance, and aesthetics.

1. Dumbbell (DB) Arnold Presses
2. Bandbell Behind-The-Neck Presses
3. Barbell Full-Frontal 🍆 Raises
4. Band/Cable/DB Reverse Fly Variations
5. Band/Cable/DB Lateral Raise Variations
6. Band/Cable/DB Scaption/Front Raise Variations
7. Band Upright Row-Aparts
8. Landmine Presses
9. Landmine Lateral Raises
10. DUAL RENEGADE Purmotion Hang Snatches

🧠The key 🔑 to maximally developing any muscle group is to use a healthy mix of heavier and lighter loads and all rep ranges (low, medium, and high). I like Arnold Presses, Landmine Presses, and Hang Snatches for lower reps (3-5) and medium reps (6-10). I like medium to higher reps (8-12+) for all the other moves. Don't be afraid to start your workouts with the single-joint isolation moves to pre-fatigue certain areas and stimulate weak areas when you're most fresh and focused. It also allows lighter loads to go a longer way the rest of the training session. And if you have to pick just one move, the rotational nature of the Arnold Press works all 3 heads of the shoulders and has the biggest bang for your buck!

Get 10% off all Purmotion barbell/landmine equipment using my coupon code:

TheDailyBJ

🏝And go to GardenOfGainz.com to see where to get all my equipment and get exclusive discounts via coupon code!

Enjoy!
BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:

https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

🦍🦄30-REP REAR DELT RIPPER!

💪🏼Here's an excellent protocol to rip up your rear delts, muscle-up your upper back, and improve posture and performance on nearly every exercises. Perform each move for 10 reps followed by a 10-second hold with little to no rest between moves:

1. Overhand-grip reverse fly
2. Overhand-grip low reverse fly (⬆️arrow-position)
3. Hammer-grip reverse fly

🤯That's 1 round. Do 3-5 rounds. If doing straight sets of this, rest 1-2 minutes between rounds. Otherwise pair it with one or more non-competitive exercises that work different areas of your body.

📝Do this as a starter or finisher or on off-days for active recovery. You can also do it as a filler between sets of presses, dips, pushups, etc. Flooding the upper back with blood can actually improve stability and ultimately performance on moves like heavy presses so it makes a lot of sense to pair them with this rear delt complex.

🏝Go to GardenOfGainz.com to see where to get the resistance cords/cable alternative I'm using in the videos.

Enjoy!

BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:

https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

⏪REVERSE LEG DAY!

⏪REVERSE LEG DAY!

You guys constantly ask me how I train my legs, as if the stuff I share here isn't what I'm actually doing. And my answer is I train them the exact opposite way that most people do. ➖➖➖➖
Most people do their heavier work on bilateral (double-legged) lifts like squats and deadlifts first. And if they actually do any single-leg work, it's typically for a couple sets of higher reps as an afterthought.

My approach is to go heavier on single-leg work and do them first when I'm most fresh and focused (and I still do higher reps too). And if I do any squatting or deadlifting (sometimes I don't), it tends to be for higher reps, with shorter rest periods, and typically stacked with other competitive moves for more of a metabolic stress stimulus. 

For me, this approach makes lighter loads go a longer way, which is very important to me since I had 4 knee surgeries by the time I was 22 from training like an idiot and playing football.

I realize many of you will be butt-hurt that I don't squat or deadlift "heavy" but my legs are now twice the size of the average man and I no longer have any knee or back pain. So what do I know!? And I'm certainly not the strongest, but I'm strong enough. 

Here's a snapshot of what I did at a recent leg day not including calf work or warmups:

- Perform 5 sets of 6 reps of each move with 30-60 seconds rest between moves:

1a. 3-2-1* Tempo Extended Bulgarian Split Squats- Left Leg
1b. 3-2-1* Tempo Extended Bulgarian Split Squats- Right Leg
1c. Band-Resisted Rolling Leg Curls

*3 seconds down, 2 second pause at bottom, 1 second up

- Perform 15-20 reps of each move with 15-30 seconds of rest between moves:

2a. Wishbone Lineman Squats
2b. Wishbone Hack Squats
2c. Dual Renegade Hip-Hinges Facing Anchor
2d. Dual Renegade Hip-Hinges Facing Away

- That's 1 round. Do 2-3 rounds.

I'm using the WISHBONE landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from:

https://purmotion.net/product/wishbone/

Get 10% off this equipment and everything site-wide with my coupon code:

TheDailyBJ

My 10 Favorite Rows!

A post shared by BJ Gaddour (@bjgaddour) on

🧠Brighter minds than me like Dr. John Rusin recommend doing 2-3x as much rowing (horizontal pulling) as pullups/pulldowns (vertical pulling) for shoulder health and performance. Here are 10 of my favorite ways to get that ✅done. I like sets of 8-15 reps for most rows, but of course will go lower and higher rep on occasion. Use all the tools and all the angles to get all dem GAINZZZZZZZZ! 

1. ONNIT KETTLEBELL 🦍Gorilla Rows*
2. Chest-Supported Rows
3. PURMOTION AIRFIT Rotational Rows*
4. Parallel Bar LEBERT EQUALIZERS Rows*
5. FREE-BAND Bent-Over Rows
6. CROSS-OVER Band/Cable Rows
7. ULTIMATE SANDBAG 2:1 Rows to Curl
8. 1-Arm Landmine Rows with WAR HAMMER ATTACHMENT*
9. Hammer-Grip MULTI-GRIP/SWISS BAR Bent-Over Rows*
10. DUAL LANDMINE/RENEGADE Rows*


*Get 10% off all of this equipment with my coupon code:

TheDailyBJ