Muscle & Health has been sharing the champions’ secrets and techniques for a lot of a long time now, and their ideas have helped generations of lifters attain their potential. One champion that not too long ago hopped on the M&F YouTube channel to speak shoulder coaching was 2022 Bikini Worldwide winner and high Bikini Olympia contender Lauralie Chapados.
Kick It Off With a Triset
Lauralie Chapados begins her shoulder classes by doing three workout routines in a row to arrange all three heads of the deltoids muscle groups for the work to come back.
“I seize 5- or 10-pound dumbbells, and I do 10-15 facet laterals, entrance raises, and rear delt flyes,” mentioned Chapados. Each arms are transferring on the identical time for all three of those exercsies.
Seated Machine Press
Chapados completed her warm-up and will get proper to work with a compound train – shoulder presses.
“Why I do that’s as a result of the beginning of the exercise is when I’ll have probably the most vitality, and that is the heaviest train,” she shared. she emphasised that any model of a shoulder press could be a very good one after finishing that warm-up she referenced.
“No matter sort of press it’s, no matter machine you want finest, and you are feeling it finest (works),” she defined.
Lateral Elevate Machine
Lauralie Chapados subsequent strikes on to the facet delts, and he or she defined why this is a vital space to focus on for all athletes, however particularly for the Bikini division.
“Whenever you flip to the again, the broader your shoulders are, the smaller your waist goes to look.”
She additionally shared a secret to creating this motion more practical when you’re going by way of it.
“Don’t take into consideration lifting. Take into consideration pushing down if you begin, then out, out, out. Then, management on the best way down whereas holding your traps disengaged.” she suggested.
Reverse Pec-Deck
“Final however not least is the rear delts,” mentioned the Olympia contender from Canada. She completed her exercise by concentrating on the again of the shoulders with the reverse pec-deck. That emphasis on the again of the shoulder will assist with each the delts and higher again.
“That is what provides you the cannonball look,” Chapados prompt with a smile. Do that exercise for your self when you want a fast and efficient shoulder session.
Lauralie Chapados Shoulder Exercise Routine
- Lateral Elevate, Entrance Elevate, Rear Delt Flye – 1 triset of 12-15 reps every
- Seated Machine Press – 4 units of 12-15 reps
- Lateral Elevate Machine – 4 units of 12-15 reps
- Reverse Pec-Deck – 4 units of 12-15 reps
