IFBB Professional Regan Grimes takes us by means of a focused shoulder exercise printed on his Youtube channel. We see Grimes coaching on the Lifting Manufacturing unit health club in Las Vegas within the video beneath.
This video offers a glimpse into how Grimes is coaching for the 2022 Olympia later this yr. Don’t miss this shoulder exercise the place Grimes explains some nuances in his coaching type.
Regan Grimes Shoulder Exercise
Regan Grimes is a fan favourite within the bodybuilding world and has grown in recognition over the previous few years since his massive win on the 2018 New York Professional.
Earlier this yr grimes competed on the 2022 Arnold Classic and 2022 Boston Pro however had sub-par performances. We realized that Grimes was battling Covid, which led to his lower than stellar performances, so he determined to sit out competitions for the rest of the year and solely focus on the 2022 Olympia.
Let’s get into Grimes’ shoulder exercise session as he’s getting ready to compete within the greatest bodybuilding stage later this yr.
To start the video, he goes over his pre-workout stack of the dietary supplements supplied by his sponsor Yamamoto. This stack contains pre-workout, aminos, and extra.
The very first thing Regan does when he trains the higher physique is to heat up the joints. We see him carry out some rotator cuff warm-up workouts with dumbbells.
Rear Delt Cable Crossover
Regan says he likes to begin his shoulder days with rear delts and the primary train he chooses is the rear delt cable crossover. Dealing with the cable machine, he units the pulley up at a excessive level after which reaches throughout his physique to seize each cables.
Maintaining a slight bend in his elbows, he retains them up excessive to focus on the rear delts as he pulls on the cables out to the edges. He does a complete of 4 units, with the primary two being warm-up units. It seems like he’s hitting 10-12 with just a few further partials on the finish of the working units.
Rear Pec Fly
Regan’s second train is the rear delt fly on a machine. As soon as once more, he says to maintain a slight bend on the elbows. He’s doing every rep with goal right here and actually specializing in contracting the rear delts, though the traps can get extra concerned if you wish to alter the physique positioning barely. He does units with a rep vary of 10-12 reps.
Dumbbell Lateral Raises
With the third train, Grimes offers a shout-out to Mike Van Wyck. He talks about doing a non-traditional lateral increase that mixes a lat increase and an upright row.
You may consider this motion in two elements, begin shifting the weights out after which up with a slight rocking movement. He says with this variation; he can put extra stress on his shoulders. We see him do about 3 units of 12-15 reps of this train.
Machine Shoulder Press
Earlier than starting the fourth train, Regan tells us why he begins with the rear delts on shoulder days. He thinks it’s higher to focus on the rear delts when you could have extra power at the start of a session to assist develop the 3D look that rear delts assist create.
He makes use of a reverse grip when doing this shoulder press train, and we see him performing units of 15-20 reps right here.
Facet Delt Increase On Machine
The fifth train Grimes does goes again to hit the aspect delts. Once more, he focuses on actually squeezing the muscle on the prime with a gradual 3-second adverse on the best way down.
Regan supplies one other pro-tip to all the time lead with the elbow and consider your hand as a hook so that every one the strain is on the shoulder. With this train, he’s doing just a few units of 12-15 reps.
Seated Entrance Delt Increase
Within the sixth train, we see Regan in a seated place doing entrance delt raises. He talks about letting the shoulder muscle tissues stretch on the best way down and that it is best to use a hammer grip and convey the dumbbells up in entrance of your physique because the weights come up.
With this exercise, we see how some slight variations of conventional workouts can actually change up the best way the muscle tissues are focused. Grimes is understood for his delts, so we all know that we are able to belief his ideas and tips.
Pattern Regan Grimes Shoulder Exercise
We modeled this exercise on the one Regan completes within the video above. With every train, it is best to do one warmup set earlier than 2-3 working units.
- Rear Delt Cable Crossover: 2 units x 12-15 reps
- Rear Pec Fly: 3 units x 10-12 reps
- Dumbbell Lateral Raises/Upright Row: 3 units x 12-15 reps (be certain to observe the immediate of mixing the upright row with the lat increase)
- Machine Shoulder Press with Reverse Grip: 2 units x 15-20 reps
- Facet Delt Increase On Machine: 2 units x 12-15 reps
- Seated Entrance Delt Increase With Hammer Grip: 3 units x 10-12 reps
Notice: Relaxation 1-2 minutes between every set.
CLOSING THOUGHTS
It is a well-rounded shoulder exercise that we hope you possibly can check out. Be certain to place into follow a number of the method ideas that Regan shared in his video.
For extra Regan Grimes’ exercises, try Giant Sets Chest Workout With Grimes.
