 one up guys Jake here and we're about to hit a chest and shoulder worker it's been four days since I last hit chest and shoulders so it should be should be feeling nice and nice and strong or as strong as possible anyway at the moment you know chest is definitely one of my weaker parts shoulders is probably one of my stronger parts but yeah as far as chest goes I'm trying to hit it at least twice a week no more than that actually so not at least twice we're at least once a week if not twice a week everything else at least once a week so what I'm gonna do is something a little different usually I'll probably go you know four or five maybe six sets on each exercise probably about three exercises for each muscle group but today I'm gonna pick a pressing movement and hit it for 10 sets of 10 and a weight that I can you know comfortably do it in the first set but on the last couple of sets I want to be failing on you know that that second to last and last rep so 10 set to 10 on that whether it's incline or flat I'm not sure after that I'll do some flies probably about 10 sets of those as well so that'll be chest done and then I won't be doing any front delt movement I'll just be doing a side and a rear delt movement for probably you know six or seven sets each really pump it out and at the end we'll have completed a great chest and shoulder workout you know after doing chest I don't really need to go into a pressing movement that you know that's just a bit much now I honestly don't think you really need a pressing movement in a shoulder routine I know guys with awesome 3d delts that have only done side front side and rear raises so you know it feels good pushing pushing a nice heavy weight on a shoulder press but in actual fact for me personally it doesn't feel that good I just feel that I don't know my arms are quite long so unless I go really wide I'm coming down and like my elbows are being pressed out and it's just putting a lot of pressure on my elbows and also yeah I just don't really feel a pressing movement I'm not that strong on it so you know I do do pressing movements whether it's dumbbell or barbell or machine but today I'm just gonna do side and rear delts just with dumbbell raises and also using the cable too so I'm sure it's gonna be a wicked workout can't wait to hit it about to go in now and hopefully I'll get a little bit of footage and do a voiceover too just to give you a few details on how I train chest and shoulders so let's do it what is up what is up everybody starting off this chest and shoulder workout as I normally do when I can be bothered and when I'm feeling like I've got to teach someone something definitely start off with some some rotated cuff warm-ups and just some general shoulder warm-ups I believe this is necessary for any upper body workout I mean you guys will know when you're using the lat pull down and you're not warm around the shoulder area they feel like they're gonna rip out of the fucking socket so this workout just as I do most workouts started off with a warm-up rotated cuffs side and rear raises just using the 2.5 kilo dumbbell and then finished off with some some press ups and then I actually did that twice and then we're on to the first exercise was feeling nice and warm by this stage I did a warm-up set with 10 kilo I did a warm-up set with 20 kilo each side and this is my first working set with 30 kilos on each side sorry no no no no that's 25 kilos each side I'm not that strong so like I was saying before I wanted the first set you know to be relatively easy and then by the last set you know to be really really struggling and I think there's one set that I showed you guys where I had to do a rest pause I think I got seven reps there was no way I was gonna get another one but I wasn't gonna stop there so I racked it and then took a few took a few seconds to get my breath back and then did the extra three reps so we still got it done so it was 10 by 10 on the incline Smith machine press now this video here you can obviously see there's an arch in my back quite a big one and you can also see the bar path you know that's coming straight straight up and down and that is the that's the real benefit with using a Smith machine I mean you can really get nice and set in that bench like I was and you know that the bar path is gonna be is gonna be really good so anyways from there we went on to some flies using the cables I did some from from a neutral angle like here and then I went from the top and then also from the bottom now what I wanted to emphasize with this is that I'm really I'm feeling the squeeze before I even do the rep so I'm coming forward feeling the squeeze and then you know coming around in sort of a circular motion really trying to bring it up at the end of the rep bring you know get that volume up in the in the top top of the chest and really feel the squeeze and also I wanted to show this in real time because even when it's getting really hard at the end of the set you don't want to compromise your form you really really don't I mean I compromise that probably a little bit too much there to be honest but anyways we go on to some more flies this time going straight up and down simian panda likes to use these I believe and really you're gonna you're gonna feel an awesome squeeze however you do these flies but this one you're gonna feel it at the bottom of the chest it's you know it's more so like a decline press you know how you feel it more at the bottom of the chest well this is similar but once again even when it's getting hard at the end don't compromise your form it's not worth it so following the flies I went over to the bench here and started doing some single arm lateral raises so these were both targeting the side and the rear delt at the same time in fact even in the same set I would you know do some reps to the side and then bend over a little bit more do some reps to the back and there's just an awesome overall side and rear delt pump from these so you know four sets using a 14 kilo dumbbell and we were done on that one after that we went over to the cables again and did some some more single arm flyers and single arm sorry not single arm flyers single arm raises and rear delt raises but after those flies we came back and I grabbed two dumbbells one in each hand and really really finished off my delts so I'm showing these in real time just to show you guys you know even on the last last few sets of the workout my form is still good still lowering it you know if I was doing 15 to 16 20 kilo dumbbells I would not be able to have that kind of control you know what I mean so what I did and then these last sets were clearly drop sets dropped it down to 7 kilos from 14 and ripped it out again once again you know everyone seems to have a different sort of form on side on on side raises mine when I'm standing there with the dumbbells I will lock I will fucking get it tensed as hell in my delt you know locked and then I'll just keep I'll keep the pump there I'll keep the tension there the whole entire rep it's not even when I bring the dumbbell down the rep the tension is still staying on the delt and you know as I bring it up to the top of the movement that you know that pump is just getting more and more and more and more so this is the last set guys thanks for staying with me there's a little bit of a physique update at the end I'm hoping you know I know I've talked to shitload but I'm hoping to bring out more training videos soon and drop a few knowledge bombs here and there and I hope you enjoy and I'll see you in the next one guys peace