 Yes, okay. Welcome back to another video. I don't miss is here. We're gonna He's always flexing. We're gonna work on shoulders today And I want to show you the most important shoulder Exercises you have to do if you want to get bigger and rounder shoulders Do you know the exercises that we're gonna do? my subs curls All right, I can never ever ask him a question So we're gonna start with compound movements barbell shoulder press first There are different ways you can do it seated standing use momentum. Don't use momentum We're gonna go through every single one of them that I personally think are the the key Exercises if you want to get stronger and make your muscle bigger Alamiz has a pretty good shoulder, but he's doing bicep curls all day long exercise for shoulders Okay, don't listen to that. Oh my never listen to me. Okay after the warm-up This is a general warm-up. You're just gonna jump around with the jump rope for Five to ten minutes. I just did five minutes and already feel in my shoulders now We're gonna do a very specific warm-up with dumbbells Why dumbbells because it's easier you can just use the ten pounds fifteen pounds whatever you you know Can handle as a warm-up again? This is not for you to Challenge yourself and be like okay. I want to do five reps max This is really like a weight. You can do 25 to 30 reps easily after that. We're gonna jump right into another warm-up, which is a barbell Shoulder press warm-up with just the bar the barbell is 45 pounds and then we're gonna add some weight Warm-up is gonna be with the barbell What I want you to do is basically Bring it up This is a more explosive movement right here like my shoulder is ready for some weight. We're gonna start very Light probably just tens on each side go for 15 reps and then add more weight to it Till we hit a weight that suits us for eight to twelve reps We're gonna do four sets of these so the sets Start when we hit the weight between eight as well. That makes sense. Does it make sense? And then we are at like the eight to ten rep range your shoulder work that I start with barbell press on either Yeah, the one that you just saw like a cleaner than a standing shoulder press or I do it seated But I never serve with dumbbells You can go way higher with like a barbell and on top of that It's a compound movement if you have to clean it all the time And then you can also I don't want to say cheat But you can help you can help yourself when it gets really heavy You just bend your knees a little bit use that momentum and get explosive over your head Then now we're moving on to dumbbell lateral raises Why am I doing lateral raises right after our shoulder press is because I did one movement above my head So now I want to Focus on the lateral area of the shoulder Really go up right there for the lateral raises. I tend to go higher in reps between 15 and 20 Slow it down. So I try not to like use my my legs up to use the momentum I really want to just bend my knees a little bit and come up here and have like a really slow motion Not slow motion, but like slower all but still full range of motion. That's why I stop. I see a lot of people do this That's not what we want to do. I'll show you So we'll probably start with 15. See how we feel today. So like I said, I bend my knees a little bit Just high and then I try to go up here. That's all it is Exercise because I'm from Austria. I know it plus. I know it plus Arnold press. I'm not pass Yeah, it's like a good German out. I know it plus. No, we're gonna do Arnold press Um 8 to 12 reps and here we go on this one. I'm not gonna go all the way in Oh, you probably saw that in the beginning when I did a warm-up. I went all the way range of motion Bump-bump, but now I want to start just straight up down One look who showed up There's tiny little baby How's it doing baby? That's so good we call the vital life people are you feeling better So there's tiny little bird flew against the window earlier and we tried to save it We've got it inside because it was so hot outside. Um, give him some I give it some water Some food and now they're gonna come and pick it up here. Yeah The last but no least one of my favorites front raises I usually do them with a plate 25 pound plate And then really go all the way full range of motion. So I don't stop. I know on top There's not really a lot of tension on the muscle But I still like the feeling of full range of motion. Just hold it up there for a little bit This basically helps me just get the feeling of you know, just having weight over my head For like the overhead press for the clean and dirks and like everything else So that's the reason why I go all the way and don't stop where the tension is the highest like right here Tension tension and now no tension on my shoulder, but I still like the weight on my On my arms like really just you know I just like the feeling of having weight over my head because this is good for like overhead squats Like I'm just getting used to like holding weight above me. That makes any sense. Um, so now I'm gonna go for 15 Now we're gonna go for 12 to 15 reps And that's the last exercise for today. We might do some rear delts later some face pulls But for now, these are the ones that I want you to do That was good, I think I can do more today. I feel good 35 pounds There's an airplane right above my head We increased to 35 pounds Additionally to like front raises besides the fact that you work your shoulder You also work on your grip strength because you have to hold the plate and it's a pretty thick plate as well And you will also feel it on your abs like when you really do slow motion That's slow motion. I always say that when you do it slower than usual You'll feel it on your abs as well. So let's go for a 12 Here we go. I Felt that I used a lot of momentum because I got tired, but it's totally fine I still felt the tension on my shoulder and I think the pump is here I can't see a pump. Yeah, right there Right. Oh, yeah, there there. There it is Alrighty guys, that's it for today's video These are the exercises. I want you to do if you want to get a bigger stronger more Like a rounder shoulder These help me personally a lot There are so many different ways to work your shoulders, but these are the four exercises that I Did to get a rounder bigger stronger shoulder. Let's do a quick recap We did a warm-up a general warm-up then a specific warm-up with dumbbells And then barbell and then we started doing four sets of eight to twelve Barbell shoulder press so we did the lateral raises Rebrange changed from eight to twelve to fifteen to twenty. I did Arnold press and after that we did some front raises with 25 pounds and then we increased it to 35 pounds that is It if you want to add one more I would recommend doing face pulls because then you can get the back of your shoulder as well Also some upper back, but we did back yesterday That's why I didn't do it because we did face pulls yesterday But it's a great exercise for a shoulder day as well. Now we're gonna go for a short little run It's just like a recovery run. It's not fast. It's we're gonna chat while running So not really too fast But yeah, it's probably gonna add two thousand three thousand steps to our account today If you don't know what I'm talking about. We're doing ten thousand steps every single day. Follow me on Instagram There's more information on my stories on my timeline Wow On my timeline. Don't forget to like this video leave a comment. It helps me with the algorithm. You know how it goes Yeah, that's it for today. Thank you so much for watching. I'll see you next time