Boulder Shoulder Workout | Regan Grimes
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- Опубликовано: 16 сен 2019
- IFBB pro and Primeval Labs athlete Regan Grimes takes you through his personal shoulder workout to help you develop strong, capped delts.
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| Regan Grimes' Boulder Shoulder Workout |
1. 3-Way Single-Arm Rear Delt Cable Fly: 3 sets, 10 reps
2. Forward-Leaning Dumbbell Upright Row: 3 sets, 12 reps
3. Alternating Seated Dumbbell Lateral Raise: 3 sets, 12 reps
4. Seated Dumbbell Shoulder Press: 3 sets, 10-12 reps
5. SingleArm Cross-Body Cable Front Raise: 3 sets, 10 reps
If you're familiar with Grimey-style training, you know Regan Grimes loves higher-volume workouts, and if you push yourself the way he does, the torture is worth the price. This style of training helps flood the muscles with blood, enhances cellular swelling (which helps drive muscle growth), creates a ton of time under tension (essential for getting stubborn shoulders to grow), and generates a tremendous muscle pump.
See if you can handle this workout-and use his tips below! Getting it right with shoulder training can be trickier than you think.
| Rear Delt Cable Fly |
Conventional shoulder workouts all start pretty much the same-emphasizing the front delts with front raises or some type of overhead press. But here's the thing: If you bench press or train chest often, your front delts are already getting hit pretty hard. Furthermore, most lifters perform little to no direct rear-delt training, save for a few throwaway sets of reverse pec-deck flyes after they've done all of their other shoulder training.
Not only does the lack of rear-delt work prevent you from attaining the "3D" look, it puts you at risk for shoulder injuries due to the imbalance between the size and strength of the front versus rear delts.
Grimes, on the other hand, likes to flip shoulder training on its head and begin with an exercise for the rear delts. This enables you to attack them with greater intensity and focus-as you are fresh both mentally and physically-and finally get some growth in this highly underemphasized muscle group.
Grimes' take on the conventional rear-delt fly is to perform a 3-way fly, where he rotates between low, middle, and high positions on each rep. Using multiple angles on the rear-delt fly gives you the greatest possible overall growth.
| Forward-Leaning Dumbbell Upright Row |
When it comes to training the side delts, we tend to use only isolation movements, but the upright row is a compound exercise that offers fantastic overload to the side and rear delts-if you perform it correctly. Over the years, the upright row has taken a beating from coaches and trainers who fear that it damages and degrades the shoulder joint. That certainly can happen if you use poor technique.
By using dumbbells, bringing your elbows out to the sides, and stopping the movement when your elbows are in line with your shoulders, you help limit the stress imposed on the shoulders and wrists.
Grimes has his own version of the movement, where he rows with a bit of a forward lean. By tilting his torso like that, he turns the upright row into a hybrid upright/rear-delt row that blasts both the side and rear delts.
As with all versions of the upright row, make sure you're initiating the movement from the elbows, not the hands or wrists. This subtle change in thinking will help you to pull more with the muscles of the side and rear delts and limit the involvement of the biceps, brachialis, and forearm.
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| Regan Grimes' Boulder Shoulder Workout |
1. 3-Way Single-Arm Rear Delt Cable Fly: 3 sets, 10 reps
2. Forward-Leaning Dumbbell Upright Row: 3 sets, 12 reps
3. Alternating Seated Dumbbell Lateral Raise: 3 sets, 12 reps
4. Seated Dumbbell Shoulder Press: 3 sets, 10-12 reps
5. SingleArm Cross-Body Cable Front Raise: 3 sets, 10 reps
► Shop Primeval Labs: bbcom.me/2ApkDyk
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► Subscribe: bit.ly/2DK5lGD
► All Access 7-Day Free Trial: bbcom.me/2AkuKEC
Great video 💕👍😀🏋️♂️💪
It's cool, this guy doesn't try to make the whole thing look more complicated than it is. Feels like your gym buddy telling you that new exercise he found out.
This is one of the best shoulder workouts out there. I’ve seen about 150 videos on shoulders. Good effective shoulder movements
I really love this workout it’s great because it’s not complicated anyone can do it & it’s super affective!💪🏻✅ Thank you Regan!!!!
I tried this today and my shoulders were on FIRE! I almost always burn them but not like this.... That 1st warm up exerceise is on point.
Just came across this video and I have shoulders tonight lol I can already feel my shit burning 😂
Great clear instructions, thanks!
Sweet and simple. Straight to the point
Thanks bro I am totally doing all these workouts, keep up the good work
Great GREAT video! No BS, to the point with good instruction. Keep em coming!
What BS means?
Wow thanks
I will do these exercises
Excellent shot vid with lots of info. Thanks for the great effort. Thumbs up.
Seriously he did not complicated any of these workouts and made it simple and easy to replicate.
Thank you! Will try it today!
Discovered like 3 new workouts in this 8 minute video 🙌🏾 appreciate you bosss
I love doing shoulders trying to learn more as I go thanks for some new exercises my Guy
Needed this im training shoulders today ty
Worked this today completely different than anyway I ever feel def going to use this complete workout on shoulder day for now on I been at it for 2 months now I feel 10x better already looking different but for now on I'm going to seek out your videos thank you for this
Nice, simple.and to the point. Thanks man
Definitely doing this today. You got some cannon balls for shoulders fr 💪🏽
Finally some basic exercises from some one with actual boulder shoulders, thanks for the video.!
Respect. Best shoulder pump ever had today with this
Simplicity is key man. No heavy weight. A real burn and worked all delts. Pretty decent work out. No excuses. Can get this done in half hour
Found my work out for the morning thanks
Thank you 😊
love that gym, great equipment & never busy 😂😂
Thank you..... needed this
I LOVE THIS SHOULDER WORKOUT!!!
I loved your simplicity.
bout to hit these right now thanks for the insight big dog
Hot moves and he is too!!!!
Doing these today 👍🏼
Best workout
Me trying to figure out that first exercise in a crowded ass gym without looking like an idiot is hard
that is the last thing you should be worried about
Why do you give even a little bit of a damn about who is watching you?
@@AmericanCalabar why is is so strange for you to understand that? Fr it’s not uncommon in any way and perfectly normal to feel like that
@@pradbitt2353 I disagree. Other people barely exist when I'm lifting. I'm on a mission. I'll be damned if someone can put me off the mission by merely pointing their eyes in my direction. It's normal for people with low expectations and will power. Every little thing is an excuse.
Don't worry, they are just mirin.
Your shoulders have shoulders......
that joke just not funny anymore...
Rodrigo Sousa it does make people mad like you thou.
Tha Tha ♪ Karenni who said? :)
Then you clearly haven’t seen Phil Heath’s shoulders.
@@helixgaming9058 big Ramy*
I honestly love arm and shoulder workouts. It’s my favorite. I don’t even care what haters say, but even if a person had extra weight to them or if they’re skinny with little muscles on the torso or legs, if the arms and shoulders are bulky it’s badass. I’m currently working on my shoulders and arms and on obsessed with watching them grow each week 😅
Gonna try this
Nailed it thanks!
I'll try it later. Looks like a good workout 👍🏽
Was great, burns like fire
Clean and simple. 👍🏻
Looooved this one. Had only 25-30 mins max before wrk, but hit it 10-11 on treadmill and rest 4 of your movements + pushups till fail and ran out. Done ✔ !! Thanks yo. Just on time! )))
WTF are you talking about miss?
Super bro well trained
I have mobility issues so I will wait to use this
This had all the energy of a wake...
Ok very Helpful. TK U
I tried this workout today, it was a good burning one!
The form on side lateral 👍🏻
You look great! 💪💪💪
I like that first work out alot
this was good, nothing too crazy, very realistic. naturals can do this workout too. thumbs up
Enjoyed this one, clean and simple. :)
This guy is far from clean 😂
@@jameslarkin1031 ?
What if we don’t have access to the cable pulley’s? Will dumbbell frontal raises and dumbbell lateral raises work?
The rear shoulders always get ignored by people. Good vid
Can u please tell me the best protein powder
He made that 70 pound dumbells look small
SEMBO lol he made it look small but heavy
heavier than my bench weight :D
Looks like 35 or 40 something in his hand hahah
70lbs are small
Very Nice Bhai
Tried this routine this morning. Thanks for the tips man!!
anything happen?
@@remnantangel it was beautiful
@@NorthernLightsGaming just completed the shoulder workout it was great
@@XimGaming the rear delt exercise absolutely burns like no other
yep doin it today no doubt💪🏽😁
This guys from my town! And I'm definitely taking some of these exercises home with me.
Congratulations
Nice built man !
Where can i get the workout for a haircut like that?
Are those the only ones you do for your shoulder’s?
This guys shoulders have their own gravitational pull
Nice!!!! Finally!! More show, less talk. I could see what the rep was doing to your shoulder..
i love training shoulders
Dude has insane traps.💪
“I’m in my off season “🤯
Save yourself some time and cut to 1:15
What song is playing on the background ? I feel like it's an AC/DC one or has the same flavor ? Any idea ?
Wild Angus - Jaw Square
I'm a simple guy, I see Regan in a body building video I click for sure
Cody W thanks Cody!
Hahaha I'm in my, "off season" too!!!!
70lb dumbbell push press after rear and side delt exercise is insane.
is it tho? i do 70 lbs press and i’m nowhere near his size
My shoulder ran away as soon as i clicked
I got my vaccine in my shoulder area ish and made me realize how little shoulders i have. Trying to build it up
Please show the “vitamin” stack that will get us that big
Chicken breast and brown rice
He's a confirmed vegan natty bro
welp, its shoulders for me today...that first one is a novelty for me. thanks!
"What ... Are you allergic to something?!!"
How rare and divine would it be to be loved by him☘️☘️☘️☘️☘️
70s really! wow
Now, if only my gym could be that empty when I go in...
Wtf are the sets and reps
Aaa monster where did leave in
Hi dude it's an very good experience me
JOSEPH JOHN Learn English
“I’m in my offseason so my shoulders don’t have shoulders but they have shoulders”
Im in my off season 😅
Grimes has some weird execution techniques, full credit though he has good looking shoulders.
sawbona
I'm not sure I can get away with those movements without hurting myself.
its not about weird execution techniques...there are so many videos out there ranging from basic to advanced workouts...Regan isnt trying to show you what you've seen over and over again...hes showing you another alternative that not only works for him but works other muscle fibers you don't usually activate with basic movement
@@jamie49868 rule of thumb in the gym...try it. if it doesn't work, throw it out
I belive what we are witnessing is movement's made in a way to activate the most weight at the muscle tensing part. Seems to be the way for modern bodybuilding pros I.e branch Warren, Phil heath
Title of the bg songs please. Breakdowns are killing me...
Why is his arm thicker than my whole body
It’s crazy this dude is only 22 years old.
Lenny B.K. Wrong! Born in 93. Do the math.
Keep exercises simple ...
We have
Ya make the 70's look so ez .....jealous..lol.....thanks for the video
3:00
your weight tell me and also height
Why do you sound so demanding.
You should do 250 Kg on both sides
I think you should have more muscle mind connection for these type of movements they are not for beginners and intermediate.
Agreed, to develop this (for me at home), I do the motions with no weight and really think about the anatomy as I do the movements, really think about the muscle group(s) I’m trying to target and how they work in the exercise, the contraction...you should start to feel it as you practice. That has helped me a ton, especially when I bring that to the gym, with actual weights.
Why the gym always empty ?!
To keep the focus on him
I see why it's called boulder shoulder workout. I feel sore and just finished the workout. Tomorrow I wonder if I'll be able to take off my shirt.
Such a great feeling
Ravi Yadav
Death stars
Hey big boy what,s your height and your weight you look so big
Swarup Bajkhan infinity” and infinity lbs. he is the universe
Frajer
This clip is an entire shoulder workout ? I feel like it’s not enough ?
You repeat the sets