can you do a video on lowering myostatin by training twice a day since myostatin drops the most after 8 hours based on this study, also the link is pubmed.ncbi.nlm.nih.gov/17823296/
bro u are the GOAT, keep these videos coming man you have no idea how much I appreciate these videos as a newbie, I went from following 10 gym social media people to just you
0:00 introduction 0:08 three types of shoulder exercises 0:23 overhead press exercises 0:47 lateral head isolation (lateral raise) 1:05 read head isolation 1:18 what about front delts? 2:13 Training frequency (2 workouts/week) 2:48 Training volume (15-21 sets/week) 3:36 Main exercise rep range (5-12 reps) 4:15 Isolation exercises rep range (15-20/25 reps)
The best bodybuilding content I've ever seen. After watching many videos that talk about "the best exercises according to scientists" or "the best training program based on science." I realized that trainer Winny is the kind of person who knows what he's talking about and doesn't fill people's heads with unnecessary information. Everything is very simple and clear. Thank you Winny for your videos.
I would add this information: There is a saying that "people train their deltoids rotator cuffs only after the injury" and ever since i heard that i have been doing one light set using small weights as a warmup and two after the workout pushing the amount of reps to their limit (15-20/set) to avoid an injury that usually requires a operation + time for recovery so start doing these small things like stretching before its already too late to gain results from this small change in the routine.
I agree with him! I injured my deltoid rotator cuff and was unable to train for a year and three months. Now I warm up a bit all the time since I got my lesson.
You have single handedly made starting my fitness journey so much more approachable and I have gotten so much out of your content. Thanks for what you do.
Thanks bro, very helpful. I was using too heavy of a weight for my lateral raises. Now i can feel the burn in my shoulders doing 15-20. Thanks very much.
Thanks very much for making bodybulding more accesible. It is really overwhealming all the information out there, most of of them contradicting each other
It's insane, I'm in the gym looking for exercises for certain body parts... and trainer winny pops up as the first video on my feed and always with the part I'm trying to train haha
Bro I love your videos, I started to follow the PPL training routine in your videos and in 2 months I’ve seen progress that I’ve never had. Many thanks! Regarding the posture, I seem to have a problem. Office works made me had a pretty bad posture. Can you do an entire video regarding this?
Awesome video as always winny, finally someone who says that front delt training isnt that important in many cases, ive dropped front delt volume to a minimum after doing more benchpress and incline benchpress
I literally needed this video today. I'm on a 3 day split, with 2 other _mostly_ cardio days in the gym. I'm a beginner and starting to plateau on my bench press. As this is occurring my shoulders are starting to get taxed. My thought has been, actually train them. I've avoided barbell OHP since it seems like a really technical lift and I don't want to load my back (same reason I do belt squat). Now I know... bring back the reverse pecdec. Add back in lateral raises. Maybe superset the latter with bench press. Will have to think about it.
What I found out when it comes to shoulders: Don't just mindlessly spam lateral and rear delt raises. Slowly Progress them in weight, reps and volume just as you do with compound exercises.
Just wanted to say thanks, Winny! Your videos have been great for someone like me who tends to overthink everything. For the first time in my life I have been consistently going to the gym and seeing real progress. Thank you so much for making things easier!
When you are recovered you can train. When not, for example: you've trained triceps and next day shoulders, you gonna feel weaker with pressing if your triceps didn't recover
Hey trainer winny, I had one problem with the dumbell press movements for chest and shoulders. As I try to press more weight my wrists hurt, and that limits me from handling more weight. Also during lat pulldown, I use the grip where my thumb is over the bar, my forearms give up before my back, please share any solution. Anybody ?
Either buy equipment or do isolation work to improve the weakness. For isolation do some sort of wrist flexion movement or buy a gripper for forearms and try find a wrist strengthing isolation exercise bc i cant think of any. And for equipment buy straps for lat pulldowns which removes forearms as a limiting factor and buy wrist wraps for pressing movements to add stability and stop pain.
@@oniawaits Some folks told me I should do more forearm exercises to fix this, because I personally don't do forearms really as they look good on me. Like can it be related to less forearm exercise
@@Gigachu. regardless of hypertrophy/ aesthetics they would still be beneficial to stop injury probably leading to more hypertrophy. As you won't be injured during training.
Yes and Trainer Winny also mentioned that other pressing movements like the benchpress already involve parts of your shoulders, so you don’t need to do extra work.
If you are doing bro spilt then you can do 2-2 exercise of all.. If you follow push pull leg, full body workout, upper lower.. Or any other routine which include multi muscle groups in a day.. Then 1-1 exercise is enough..
Great video, very to the point and easy to digest! Just wanted to mention that I'm not so sure the axial loading on the spine you mentioned when it comes to heavy pressing is as detrimental as you suggest, unless you're exceedingly strong at pressing. If you're pressing 315lbs/140kg for reps then fair enough. But the vast, vast majority I think are nowhere near strong enough to cause any significant systemic stress from overhead pressing. Maybe I'm missing something, but I'd be much more concerned about possible overuse issues in the shoulders/elbows from 3x-4x per week pressing rather than systemic fatigue.
my workout B) front raises 10 sets of 60 barbell lateral raises 20 sets of 60 (gotta spam laterals to get those wide shoulders) guillotine press 30 sets of 60 (for rear delts)
Should be, takes legs out of mix because you’re seated. Means you don’t have to focus on balancing therefore increased stability and potentially higher mind muscle connection on shoulders. If you’re focused on growing shoulder muscles with OHP then sure it should be ok, if your focus is something more along the lines of “functional” lifting then maybe standing OHP would be better for you overall
I would be careful thinking about the amount of times you can train something per week. Something like the hamstrings, for example, take VERY long to recover. If you train them hard enough, you can really only do them once per week, if you think like that. But another way to think about it is once every 4 days, so you dont think "well, now i've gotta wait till next monday". This goes for your entire program. You dont need to fit everything into a week. You can also fit them into 9 days.
great! love shoulders, but been having some really bad nerve pain in my wrist when i OHP, dumbbell or barbell. at the bottom of the movement before i start a new push. y’all think should i switch to a new movement or just take it slow/work on form?
Great video, I want to share it with a friend but I disagree with the part about breathing out on the way up. I think you should hold your breath and breathe out at the top so you can lift more weight.
Wrong. Breath out. The air in your lungs builds more pressure, but you should first be healthy by not passing out trying to lift too much weight over your head... But you do you 🤙
After watching Winny videos, I'm starting to question if some of my workouts are too much work in one session. My last shoulder day (fitting this into a 45-50 minute lunch break) Seated smith machine OHP: 4x sets for 5-6 reps, superset with dumbbell lat raises 3x10 Dumbbell rear delt fly: 3x10 Leaning cable lateral raises: 3x15 lighter weight, supersetting with cable face pulls 3x12-15 Had a bit of time left over so burnt out the shoulders with machine OHP for 3 sets until failure. Is this a little overkill?
There's no point supersetting dumbell lat raises after your OHP, seems like a waste of energy that's just going to limit you from making gains on both exercises, since you'll be more fatigued on your 2nd and 3rd OHP set than you should be. Do your OHP sets and take a 2-3 min break between sets. Then move onto either dumbell lat raise or leaning cable, you don't need to do both. Same thing for cable face pulls superset, you're just gonna tire your shoulders and limit your growth on your lateral delts. Get rid of the junk volume. 4 exercises is plenty: OHP, Lateral dels, rear delts, and if you wanna iso your front delts do front raises. That's already a full day hitting every single part of the shoulders, and if you still feel like you wanna do more you can also add like a reverse pec-dec flies but even that's a bit much.
@@TrueGuardify Yeah good call. It's OHP straight into the dumbbell side raises then a 2-3 minute rest. Some of it is definitely junk volume but I also find that my shoulders do not tire out easily unlike other areas.
Hey winny 2 things, why should you do 15-20 reps on the isolation exercises and not just 8-12? And if I wanted to do 8-12 instead of 15-20 could I? And I actually think you should isolate your rear delt when training back not shoulders because they already work when you train your back. Thank you for the video
I have a knee that needs to get surgery, and has had low stability for a while so I dont feel comfortable doing many standing overhead exercises. Is sitting OHP with dumbells or in the smith machine still viable?
yes that will work. It just wont be a compound movement but you do what you can. Dumbell would be better than smith. Source - I've been lifting for 10 years with a bad knee.
So one thing that isn't talked about here is the upright row, or indeed rows in general. A lot of upper back-focusswd rowing should develop rear and side delts to some extent. I am not saying not to isolate, though I think with sufficient horizontal pulling resr delt isolation could be fairly redundant. Upright rows are pretty good at hitting the side delts. Of course there are also BTN presses, quite fashionable rn I'd say. I honestly don't think most ppl should do them but they out there. A lot of ppl don't really like lateral raises, and I do think in all honesty that the two armed-version is not a particularly natural feeling movement. But then doing them 1 arm at a time is pretty time consuming. Consequently I think they are often better done on leg days, as part of supersets....a nice one-armed lateral raise feels like nothing between sets of hack squats. One other thing. Yes I know what channel I am on, but the delt is actually split into 5. Partly for this reason, and also because of avoiding overuse, I do like, for example, to do some hybrid lateral/front raises. I think, in older lifters especially, spamming lateral raises can be problematic and for all these readons rotating variations is quite important in the longer-term.
My front delts are more developed than my lateral and rear, thats why I stopped doing them twice a week. I only do them if I feel like it. Is this optimal??
Visit the Simplified Hub, where you can learn any topic that you dont understand, for absolutely FREE! 📌
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can you do a video on lowering myostatin by training twice a day since myostatin drops the most after 8 hours based on this study, also the link is pubmed.ncbi.nlm.nih.gov/17823296/
you should review Lu raises
iff u do more your back shoulder you will have better posture
Bro for lateral rises if we fo 25 repa we should do it fast or slow ??
why should you do such a high rep range for lateral and rear delt?
bro u are the GOAT, keep these videos coming man you have no idea how much I appreciate these videos as a newbie, I went from following 10 gym social media people to just you
You can watch Dr. Mike or Jeff Nipard too
@@filoue2583overrated nerds. watch bald omni man, natural hyper trophy and GVS
Come on bro, you got this
Babe wake up new trainer winny guide just dropped
Bolting out of bed, hair all a mess, pajamas askew, stumbling down the hallway...
1:38 bro just used my pic without asking
What? I thought it was me fr
0:00 introduction
0:08 three types of shoulder exercises
0:23 overhead press exercises
0:47 lateral head isolation (lateral raise)
1:05 read head isolation
1:18 what about front delts?
2:13 Training frequency (2 workouts/week)
2:48 Training volume (15-21 sets/week)
3:36 Main exercise rep range (5-12 reps)
4:15 Isolation exercises rep range (15-20/25 reps)
thanks bro 💪
The best bodybuilding content I've ever seen. After watching many videos that talk about "the best exercises according to scientists" or "the best training program based on science." I realized that trainer Winny is the kind of person who knows what he's talking about and doesn't fill people's heads with unnecessary information. Everything is very simple and clear. Thank you Winny for your videos.
Check out John Meadows his content, similiar approach
Likewise
You know it's a good week for my muscles when winny uploads❤
Same, correct it
@@abouelmo7878 oops
@@WaterEnjoyer23 sorry
I love this channel, I’m starting my fitness journey quite late 29, and I’m at the research stage this channel is a blessing with the no bs approach
It’s never too later brother
I’ve discovered this channel a few weeks ago and I have no regrets
pepe
I Agree 000 regrets
I would add this information: There is a saying that "people train their deltoids rotator cuffs only after the injury" and ever since i heard that i have been doing one light set using small weights as a warmup and two after the workout pushing the amount of reps to their limit (15-20/set) to avoid an injury that usually requires a operation + time for recovery so start doing these small things like stretching before its already too late to gain results from this small change in the routine.
I agree with him! I injured my deltoid rotator cuff and was unable to train for a year and three months. Now I warm up a bit all the time since I got my lesson.
Always loved the vids and convenient timing as I just started focusing them a bit more so thanks 😂
You have single handedly made starting my fitness journey so much more approachable and I have gotten so much out of your content. Thanks for what you do.
What a journey you’re about to embark on brother, you’ll smash it
Thanks bro, very helpful. I was using too heavy of a weight for my lateral raises. Now i can feel the burn in my shoulders doing 15-20. Thanks very much.
I absolutely love this series. Thank you so much! Please make a video on legs.
my friend thought i was wierd for writing this down. he understood after i said the russian man will show me the way
Thanks very much for making bodybulding more accesible. It is really overwhealming all the information out there, most of of them contradicting each other
Been here since 1k subs, honestly insane how fast youv'e grown!
Oh yeah, i remember you! Thank you for being here! ❤️
Real one
Between this channel and renaissance periodization I got my gym questions covered. Thanks man!
+1 waiting for Dr Mike commentary on Winny
Secret tip. Elbows elbows
BRO I SWEAR IM FEELING SO BAD THAT I HADNT FIND OUT THERE IS A CHANNEL LIKE THIS LOVE YOU FROM TURKEY MAN
Awesome! I have been focusing on shoulders for this cycle so I can start to look bigger like Winny!
first like🙋🏻 love your videos brother❤ beginner gym guy here, you've imparted immense knowledge that has helped me alot, keep up the good work
LESSGO WINNY FOR THE WIN
It's insane, I'm in the gym looking for exercises for certain body parts... and trainer winny pops up as the first video on my feed and always with the part I'm trying to train haha
Thank you so much ❤
you helped me alot for progress in the gym. thanks trainer winny
So true
Hey bro I have watching you since you had like 10k subs, glad to see you have more subs now❤
Great information and elaboration my dude!
Newly subbed love your style on these videos! Can’t wait to see the arms and leg edition of these thank you!
Bro, I'd like to get into calisthenics. Please do a video on it. You're my favourite gym channel.
I really really enjoy this videos. Thank you for putting them together for us
nice vid bro
Bro I love your videos, I started to follow the PPL training routine in your videos and in 2 months I’ve seen progress that I’ve never had. Many thanks! Regarding the posture, I seem to have a problem. Office works made me had a pretty bad posture. Can you do an entire video regarding this?
Dead hangs help with posture
Awesome video as always winny, finally someone who says that front delt training isnt that important in many cases, ive dropped front delt volume to a minimum after doing more benchpress and incline benchpress
i swear if i watch one more video of you im gonna fall in love with you you better continue the content bro 😈🔥
Dropped this while hitting shoulders with my bro.
I literally needed this video today. I'm on a 3 day split, with 2 other _mostly_ cardio days in the gym. I'm a beginner and starting to plateau on my bench press. As this is occurring my shoulders are starting to get taxed. My thought has been, actually train them. I've avoided barbell OHP since it seems like a really technical lift and I don't want to load my back (same reason I do belt squat).
Now I know... bring back the reverse pecdec. Add back in lateral raises. Maybe superset the latter with bench press. Will have to think about it.
Love your vids! Love it so much that I Ditched my BRO Split and Started PPL split from your video. Cant wait to see the results after few weeks!❤
Great move bro, PPL is a legendary split
I cannot describe how incredibly based you are for making these videos.
3:11 don’t point me like that. I ll scared. . I will do what u said.
Love the videos brother! I've learnt a lot from you honestly thank you!
if one of your goals in the increase in push ups in a set to impress people, you should definitely train the front delts
could you do videos on how to properly recover from injuries/joint pain?
Another week, another Winny W 😎
Love your videos
love your vids man
Im new sir, looking forward to core(do people focus on these?), legs and other you can give us
I love you, not in a weird but I just love you for making these videos bro thank you
Thanks
Thankss Sir Winnyyy🔥🔥🔥
I am struggling with lateral raise isolation. I would like you to give more tips on that.
What I found out when it comes to shoulders:
Don't just mindlessly spam lateral and rear delt raises. Slowly Progress them in weight, reps and volume just as you do with compound exercises.
My back shoulder is severely underdeveloped, kinda like my lats, so thanks.
God bless you ✝️ 🙏 ❤️
Just wanted to say thanks, Winny! Your videos have been great for someone like me who tends to overthink everything. For the first time in my life I have been consistently going to the gym and seeing real progress. Thank you so much for making things easier!
My posture is still bad despite working out, shoulders rolled forward and back not straight. Any specific exercises for that?
Train your rear delts and lower Traps, should help
Try training the rear delts more or just be more aware of your posture
You won’t fix bad posture by only working out. You’ll have to make a point to be conscious about it and fix it when you feel yourself slouching
I aint never had an issue after good old fashion set of deadlifts.
...thatll straighten you the fuck up.
Thanks for the video Trainer! If you could make a video about skinny-fat I would appreciate it! Much love!
Please winny!!! please help calrify DOMS and how to get over it quicker, and when to know when to start working out again after!
When you are recovered you can train. When not, for example: you've trained triceps and next day shoulders, you gonna feel weaker with pressing if your triceps didn't recover
Hey trainer winny, I had one problem with the dumbell press movements for chest and shoulders. As I try to press more weight my wrists hurt, and that limits me from handling more weight. Also during lat pulldown, I use the grip where my thumb is over the bar, my forearms give up before my back, please share any solution. Anybody ?
Either buy equipment or do isolation work to improve the weakness. For isolation do some sort of wrist flexion movement or buy a gripper for forearms and try find a wrist strengthing isolation exercise bc i cant think of any. And for equipment buy straps for lat pulldowns which removes forearms as a limiting factor and buy wrist wraps for pressing movements to add stability and stop pain.
@@oniawaits Some folks told me I should do more forearm exercises to fix this, because I personally don't do forearms really as they look good on me. Like can it be related to less forearm exercise
I had this issue.
The guy above 👆tells you everything you need to know.
@@Gigachu. regardless of hypertrophy/ aesthetics they would still be beneficial to stop injury probably leading to more hypertrophy. As you won't be injured during training.
Is it okay to not train front delt?
If you do bench press for main chest then you won't really need any for front delts unless they are really undeveloped maybe then you should
Love the videos man ! Where are you from ?
very useful series, but i have a question: will you do a video where you make a training schedule for 3 or 4 days?
Thank you brotha
1:35 as the rear delt gets stimulated with all back rowing 😊
from the accent you know this guy knows what he's talking about
So one overhead press, one lateral and one rear isolation exercises are enough for the workout?
Yes and Trainer Winny also mentioned that other pressing movements like the benchpress already involve parts of your shoulders, so you don’t need to do extra work.
If you are doing bro spilt then you can do 2-2 exercise of all..
If you follow push pull leg, full body workout, upper lower.. Or any other routine which include multi muscle groups in a day..
Then 1-1 exercise is enough..
Great video, very to the point and easy to digest!
Just wanted to mention that I'm not so sure the axial loading on the spine you mentioned when it comes to heavy pressing is as detrimental as you suggest, unless you're exceedingly strong at pressing. If you're pressing 315lbs/140kg for reps then fair enough. But the vast, vast majority I think are nowhere near strong enough to cause any significant systemic stress from overhead pressing.
Maybe I'm missing something, but I'd be much more concerned about possible overuse issues in the shoulders/elbows from 3x-4x per week pressing rather than systemic fatigue.
Hey trainer winny could you make a video on undulating rep ranges
The goat🙏🙏🙏
Hey man please do one for growing forearms as I am struggling to grow them thanks legend whinny ❤️ 🔥
He has?
Do lateral raises superset with OHP so that your front delts are fried and other heads are utilised in OHP
Thank you for these videos man. If it weren't for you I would quit lifting after the 1st month or so
My shoulders have always lagged behind, thank you so much
Just as I just completed doing shoulders, this came out 😂
my workout B)
front raises 10 sets of 60
barbell lateral raises 20 sets of 60 (gotta spam laterals to get those wide shoulders)
guillotine press 30 sets of 60 (for rear delts)
Less volume more intensity
Seated dumbbell shoulder press instead of standing OHP is ok ?
Should be, takes legs out of mix because you’re seated. Means you don’t have to focus on balancing therefore increased stability and potentially higher mind muscle connection on shoulders. If you’re focused on growing shoulder muscles with OHP then sure it should be ok, if your focus is something more along the lines of “functional” lifting then maybe standing OHP would be better for you overall
I would be careful thinking about the amount of times you can train something per week. Something like the hamstrings, for example, take VERY long to recover. If you train them hard enough, you can really only do them once per week, if you think like that. But another way to think about it is once every 4 days, so you dont think "well, now i've gotta wait till next monday".
This goes for your entire program. You dont need to fit everything into a week. You can also fit them into 9 days.
The GOAT
Please make a video on using machines and free weights. Im stuck using machines too scared to move to free weights other than bench press.
great! love shoulders, but been having some really bad nerve pain in my wrist when i OHP, dumbbell or barbell. at the bottom of the movement before i start a new push.
y’all think should i switch to a new movement or just take it slow/work on form?
Keep it coming!
Winniy how many exercise we should do ? Can I do lateral movement 2 types ?
Great video, I want to share it with a friend but I disagree with the part about breathing out on the way up. I think you should hold your breath and breathe out at the top so you can lift more weight.
Yes, thats what im trying to imply in the video, sorry if it sounded a little bit confusing.
I think his first language isn't English so he sounds confusing to you, but you do get the point man.
Wrong. Breath out. The air in your lungs builds more pressure, but you should first be healthy by not passing out trying to lift too much weight over your head...
But you do you 🤙
Actual GOAT
Chat I love this guy with my heart
After watching Winny videos, I'm starting to question if some of my workouts are too much work in one session.
My last shoulder day (fitting this into a 45-50 minute lunch break)
Seated smith machine OHP: 4x sets for 5-6 reps, superset with dumbbell lat raises 3x10
Dumbbell rear delt fly: 3x10
Leaning cable lateral raises: 3x15 lighter weight, supersetting with cable face pulls 3x12-15
Had a bit of time left over so burnt out the shoulders with machine OHP for 3 sets until failure.
Is this a little overkill?
There's no point supersetting dumbell lat raises after your OHP, seems like a waste of energy that's just going to limit you from making gains on both exercises, since you'll be more fatigued on your 2nd and 3rd OHP set than you should be. Do your OHP sets and take a 2-3 min break between sets. Then move onto either dumbell lat raise or leaning cable, you don't need to do both.
Same thing for cable face pulls superset, you're just gonna tire your shoulders and limit your growth on your lateral delts. Get rid of the junk volume. 4 exercises is plenty: OHP, Lateral dels, rear delts, and if you wanna iso your front delts do front raises. That's already a full day hitting every single part of the shoulders, and if you still feel like you wanna do more you can also add like a reverse pec-dec flies but even that's a bit much.
@@TrueGuardify Yeah good call. It's OHP straight into the dumbbell side raises then a 2-3 minute rest. Some of it is definitely junk volume but I also find that my shoulders do not tire out easily unlike other areas.
Hey winny 2 things, why should you do 15-20 reps on the isolation exercises and not just 8-12? And if I wanted to do 8-12 instead of 15-20 could I? And I actually think you should isolate your rear delt when training back not shoulders because they already work when you train your back. Thank you for the video
coward
@@yaliskr7210bro mad cuz a man is busy to answer smh
Thanks so much. 9/10. The low leveled audio man.
Tomorrow is shoulder 🔥
Winny can you make video about stretching simplified?
You the goat 🐐
Wake up babe, trainerwinny posted a new video
what do you think about doing lateral raises and overhead press on push day and rear delt on pull day?
Good option
Best gym influencer and bros a cartoon
Amazing video!! A question, why too many sets? Why not do 1 or 2 High intensity sets to stimulate growth? Thanks!!
Is there a way to work ur rear delts without any equipments?
I have a knee that needs to get surgery, and has had low stability for a while so I dont feel comfortable doing many standing overhead exercises. Is sitting OHP with dumbells or in the smith machine still viable?
yes that will work. It just wont be a compound movement but you do what you can. Dumbell would be better than smith. Source - I've been lifting for 10 years with a bad knee.
So one thing that isn't talked about here is the upright row, or indeed rows in general. A lot of upper back-focusswd rowing should develop rear and side delts to some extent.
I am not saying not to isolate, though I think with sufficient horizontal pulling resr delt isolation could be fairly redundant. Upright rows are pretty good at hitting the side delts.
Of course there are also BTN presses, quite fashionable rn I'd say. I honestly don't think most ppl should do them but they out there.
A lot of ppl don't really like lateral raises, and I do think in all honesty that the two armed-version is not a particularly natural feeling movement. But then doing them 1 arm at a time is pretty time consuming. Consequently I think they are often better done on leg days, as part of supersets....a nice one-armed lateral raise feels like nothing between sets of hack squats.
One other thing. Yes I know what channel I am on, but the delt is actually split into 5. Partly for this reason, and also because of avoiding overuse, I do like, for example, to do some hybrid lateral/front raises. I think, in older lifters especially, spamming lateral raises can be problematic and for all these readons rotating variations is quite important in the longer-term.
My front delts are more developed than my lateral and rear, thats why I stopped doing them twice a week. I only do them if I feel like it. Is this optimal??
big fan over here
can i use the lateral raise machine for one of my isolation