💪🏼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/

🔥20-MINUTE TOTAL-BODY SINGLE-SIDED SHOULDER COMPLEX!

🔥20-MINUTE TOTAL-BODY SINGLE-SIDED SHOULDER COMPLEX!

🤯Perform each move for 30 seconds with little to no rest between moves:

1️⃣Crab🦀Press
2️⃣Bear🐻Row
3️⃣Curl to Press
4️⃣Overhead Reverse Lunge

📝Rest 30-60 seconds, switch sides, and repeat. That’s 1 round. Do up to 4 total rounds.

🏡For more killer home workouts 💪🏼 that you can take to the gym, go to 💻📲TheDailyBJ.com.

🦍6-12 SILVERBACK SUPERSET!

🦍6-12 SILVERBACK SUPERSET!

🏈Just because you don’t ball 🏀 anymore doesn’t mean you still can’t train like a baller!🤯Perform 5 sets of the following pull/push superset with 30-60 seconds rest between moves:

1️⃣Dual Landmine Power Cleans @ 6 reps 
2️⃣Landmine Presses @ 12 reps

📝The times I’m most unmotivated to train are when I’ve strayed the most from my roots. But now I build strength & power with better training tools and a smarter exercise selection that won’t cost my body over the long-haul.

🍊I'm using the CLEAN & JERK landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from @purmotion_official.

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

TheDailyBJ

🥩BRO-CENTRIC PRECIOUS PUMPS CIRCUIT!

🥩BRO-CENTRIC PRECIOUS PUMPS CIRCUIT!

🤯All you need are bands/cables and a bodyweight training system/gymnastics rings for a joint-friendly, sleeve-splitting pump that's so precious even Gollum💎will be jealous. Perform each move for 50 seconds of work with 10 seconds of rest between moves:

1. Face Pull with DIESEL ACCESSORY STRAP
2. CROSSOVER SYMMETRY Chest Fly
3. CROSSOVER SYMMETRY Reverse Fly
4. CROSSOVER SYMMETRY Straight-Arm Lat Pulldown
5. RBT Alternating ISO Chest Press
6. RBT Alternating ISO Row
7. RBT Pulsing Lateral Raise
8. AIRFIT Hanging Triceps Extension
9. AIRFIT Hanging Biceps Curl
10. OPTIONAL: Predator/Upper Body Erg, Battle Ropes, or Upper Body Cardio of Choice

📝That's 1 round. Do 2-4 rounds, resting 1-2 minutes between rounds. As always, sleeves (and shirts) are optional. Enjoy, tag a swolemate, and have a killer weekend, FitFam!