Канал: Dr. John Andrus DPT, CSCS

BUILD WIDER SHOULDERS

BUILD WIDER SHOULDERS

How to build your upper chest

How to build your upper chest

Stop warming up your shoulders like this

Stop warming up your shoulders like this

🤔 Shoulder pain when pressing overhead? Try this banded mobilization exercise before your next lift

🤔 Shoulder pain when pressing overhead? Try this banded mobilization exercise before your next lift

Shoulder pain with pressing

Shoulder pain with pressing

3 Exercises for Shoulder Mobility

3 Exercises for Shoulder Mobility

HIP MOBILITY

HIP MOBILITY

Back Day

Back Day

How many did you count ?

How many did you count ?

Incline Bench Press is a staple for chest and shoulder development. 225 lbs for 3 reps

Incline Bench Press is a staple for chest and shoulder development. 225 lbs for 3 reps

Shoulders not feeling great when doing pressing? 🤔 Try these 3 exercises for shoulder stability ✍️

Shoulders not feeling great when doing pressing? 🤔 Try these 3 exercises for shoulder stability ✍️

Leg Day Vibes 😌 #legday

Leg Day Vibes 😌 #legday

Shoulder Press 85s for 5 reps to develop powerful shoulders!

Shoulder Press 85s for 5 reps to develop powerful shoulders!

Nutrition is 🔑

Nutrition is 🔑

pulls

pulls

Doing less for more results

Doing less for more results

Checking in 210 lbs - weights 3-5 days per week and high protein diet

Checking in 210 lbs - weights 3-5 days per week and high protein diet

Quad Focused Leg Press: feet low and focusing on driving the knees forward

Quad Focused Leg Press: feet low and focusing on driving the knees forward

If you’re back is sensitive from back squatting you can swap in a Bulgarian to alleviate some stress

If you’re back is sensitive from back squatting you can swap in a Bulgarian to alleviate some stress

The real reason you aren’t motivated to workout

The real reason you aren’t motivated to workout

Pick up something heavy at least once per week to strengthen your hips and back!

Pick up something heavy at least once per week to strengthen your hips and back!

3D delts start with your dumbbell shoulder press. Get this movement very strong. Doing 80 lbs each

3D delts start with your dumbbell shoulder press. Get this movement very strong. Doing 80 lbs each

BACK DAY 💪 🔥

BACK DAY 💪 🔥

Incoming Ceasar salads 🥗 and coke-zeros 🥤

Incoming Ceasar salads 🥗 and coke-zeros 🥤

Saturday lift and food run 💪 🥙

Saturday lift and food run 💪 🥙

Testing out my overhead press. This type of movement is going to be what develops the shoulders

Testing out my overhead press. This type of movement is going to be what develops the shoulders

As much as I like hitting the gym it’s good to get outdoors and do something active

As much as I like hitting the gym it’s good to get outdoors and do something active

Two exercises to add lean muscle mass to the skinny frame

Two exercises to add lean muscle mass to the skinny frame

Standing Barbell Press

Standing Barbell Press

Speed Squats

Speed Squats

TRX Skater Squats

TRX Skater Squats

Cossack Squats

Cossack Squats

Slightly Elevated Deadlift

Slightly Elevated Deadlift

Reverse treadmill walking for knee health

Reverse treadmill walking for knee health

Doing rep maxes with 225. How many reps did you count here?

Doing rep maxes with 225. How many reps did you count here?

Swing Tips ?

Swing Tips ?

Do a upper body workout with me

Do a upper body workout with me

Finish with arms every upper body workout

Finish with arms every upper body workout

Treadmill Cruising

Treadmill Cruising

Top movement for Triceps development: Ez-bar cable extensions with full elbow flexion and extension

Top movement for Triceps development: Ez-bar cable extensions with full elbow flexion and extension

It’s good to step out of the gym to use your strength for other sports like golf

It’s good to step out of the gym to use your strength for other sports like golf

Every back workout should include a heavy Row variation like the seated cable row

Every back workout should include a heavy Row variation like the seated cable row

Straight Bar Curls

Straight Bar Curls

Standing straight bar curls

Standing straight bar curls

Me thinking I’d be fine without clips

Me thinking I’d be fine without clips

When’s the last time you were able to lock down both cross cable machines

When’s the last time you were able to lock down both cross cable machines

I like weighted pull ups but sometimes I switch to lat pulldown for added stability

I like weighted pull ups but sometimes I switch to lat pulldown for added stability

Heavy hammer curls. Yea I do some slow and controlled movement also but these more focused on load

Heavy hammer curls. Yea I do some slow and controlled movement also but these more focused on load

Bulgs

Bulgs

Prone Hamstring Curl

Prone Hamstring Curl

It be like that sometimes 🙃

It be like that sometimes 🙃

Calves

Calves

Quad Training

Quad Training

The hip thrust platforms works well for Bulgarian split squats

The hip thrust platforms works well for Bulgarian split squats

Iron plates or rubber plates ?

Iron plates or rubber plates ?

Leg dead called for deadlifts

Leg dead called for deadlifts

Seated Cable Rows to failure

Seated Cable Rows to failure

Power Cleans

Power Cleans

Leg Extensions

Leg Extensions

Standing Press

Standing Press

Unilateral Hamstring Curl

Unilateral Hamstring Curl

Not a bad hip hinge alternative

Not a bad hip hinge alternative

June 8, 2024

June 8, 2024

June 7, 2024

June 7, 2024

June 6, 2024

June 6, 2024

Staples

Staples

Mobilize + Train

Mobilize + Train

Pulls

Pulls

Let’s get down to business 🦵 #workout #legworkout #weightlifting

Let’s get down to business 🦵 #workout #legworkout #weightlifting

Pull Day

Pull Day

Jump Rope Cardio

Jump Rope Cardio

Plyometric warm up

Plyometric warm up

Laid back leg extensions with tempo for quad gains 👌

Laid back leg extensions with tempo for quad gains 👌

Trying the 100s today 💥

Trying the 100s today 💥

Reverse Flys with some body English here not focused on isolation rather combined retraction

Reverse Flys with some body English here not focused on isolation rather combined retraction

Hamstring and Glute accessory

Hamstring and Glute accessory

The standard deadlift should have a reset between each rep, not a touch and go technique

The standard deadlift should have a reset between each rep, not a touch and go technique

Primary movements 3-5 reps with progressive overload controlling the eccentric w/ good mechanics

Primary movements 3-5 reps with progressive overload controlling the eccentric w/ good mechanics

Machine preacher curls allow for added stability and isolation of the biceps with full ROM tension

Machine preacher curls allow for added stability and isolation of the biceps with full ROM tension

Stubborn arms require progressive overload just like other larger body parts along w/ enough volume

Stubborn arms require progressive overload just like other larger body parts along w/ enough volume

Incline DB (100s) after flat barbell bench top exercise for building the upper body

Incline DB (100s) after flat barbell bench top exercise for building the upper body

Adding volume to the delts from different angles including pure flexion like this one

Adding volume to the delts from different angles including pure flexion like this one

6’ 2” currently at 215 lbs. This weight is pretty manageable for me and to get leaner I cut to 205

6’ 2” currently at 215 lbs. This weight is pretty manageable for me and to get leaner I cut to 205

Hammer curls with the 50s

Hammer curls with the 50s

Pendlay Rows: Pulling to the sternum focusing on the concentric portion of the rep and neutral spine

Pendlay Rows: Pulling to the sternum focusing on the concentric portion of the rep and neutral spine

Weighted Chin Ups with 45 lbs and long arms

Weighted Chin Ups with 45 lbs and long arms

Deadlift

Deadlift

Dumbbell lateral raises are best done in the scapular Y plane

Dumbbell lateral raises are best done in the scapular Y plane

Best movement to grow your rear delts !

Best movement to grow your rear delts !

Rope Tricep Push down

Rope Tricep Push down

What is preventing you from doing full range of motion squats ?

What is preventing you from doing full range of motion squats ?

90 lbs seated shoulder press for 5 reps

90 lbs seated shoulder press for 5 reps

I utilize isolations exercises after my compound movements. 2-3 sets to failure in the 8-12 rep

I utilize isolations exercises after my compound movements. 2-3 sets to failure in the 8-12 rep

Machine Leg Extensions

Machine Leg Extensions

Romanian Deadlifts

Romanian Deadlifts

Working power cleans back into the program

Working power cleans back into the program

Chin ups can help improve shoulder overhead mobility and develop the lats + biceps

Chin ups can help improve shoulder overhead mobility and develop the lats + biceps

Standing Press 165 lbs for 5 reps

Standing Press 165 lbs for 5 reps

Took 1 week off for thanksgiving and now 315 feels like 365

Took 1 week off for thanksgiving and now 315 feels like 365

Calf work on the pit shark

Calf work on the pit shark

Bench Press PR 290 lbs

Bench Press PR 290 lbs

Weighted push ups

Weighted push ups

Do you need protein shakes ?

Do you need protein shakes ?

November 27, 2023

November 27, 2023

Video your squats from side profile to see if you’re maintaining a neutral spine

Hamstring Curls on the Glute/Ham

Hamstring Curls on the Glute/Ham

Had to add a band to improve the resistance profile. The lean back helps lengthen the rec fem

Reverse Hypers

Reverse Hypers

170 lbs for 5 reps

170 lbs for 5 reps

Weighted Dips. Great accessory. Keep these in the 5-10 rep range

Weighted Dips. Great accessory. Keep these in the 5-10 rep range

Lateral Raises have their place for helping further develop the deltoids, but after heavy presses

Lateral Raises have their place for helping further develop the deltoids, but after heavy presses

225 lbs Shoulder Press

225 lbs Shoulder Press

Bench Press 225 lbs max rep

Bench Press 225 lbs max rep

Linear progression on deadlifts getting tough 455 lbs for 3 reps here

Linear progression on deadlifts getting tough 455 lbs for 3 reps here

Benching slowly getting stronger 275 lbs for 2 reps

Benching slowly getting stronger 275 lbs for 2 reps

325 lbs for 3 sets of 5

325 lbs for 3 sets of 5

Alternative for hanging leg raises, which keeps the shoulder in a more stable position

Alternative for hanging leg raises, which keeps the shoulder in a more stable position

Dumbbell Hammer Curl

Dumbbell Hammer Curl

Happy Halloween 🎃

Happy Halloween 🎃

Dumbbell Walking Lunges

Dumbbell Walking Lunges

Barbell Curls

Barbell Curls

Body Weight Dips

Body Weight Dips

Cable Triceps Extension w/ Ez-Bar attachment

Cable Triceps Extension w/ Ez-Bar attachment

Waking up Early to workout

Waking up Early to workout

Press 155 x 5

Press 155 x 5

Protein Intake

Protein Intake

Do this if you want to build muscle

Do this if you want to build muscle

Deep heavy squats

Deep heavy squats

Full ROM pull ups

Full ROM pull ups

Hip work

Hip work

Hip mobility exercises

Hip mobility exercises

Calf Training 3 sets of 8-12 here

Calf Training 3 sets of 8-12 here

Love the pump on a leg extension machine

Love the pump on a leg extension machine

355 for a double

355 for a double

New gym digs

New gym digs

Suspended push ups

Suspended push ups

165 lbs press for a double

165 lbs press for a double

“Bullet proofing” shoulders

“Bullet proofing” shoulders

Use this exercise to build the rear delts and to improve shoulder health

Use this exercise to build the rear delts and to improve shoulder health

#gymworkout #fitness #gym

#gymworkout #fitness #gym

Haven’t done this in a while

Haven’t done this in a while

What’s the secret to big calves 🤔

What’s the secret to big calves 🤔

Suspension training with TRX. Always have some body weight exercises in your programming

Suspension training with TRX. Always have some body weight exercises in your programming

435 lbs / 197 kg deadlift #fitness #gymworkout #deadlift

435 lbs / 197 kg deadlift #fitness #gymworkout #deadlift

My overhand grip finally started giving out at 435 lbs, I will now switch over to a hook grip

My overhand grip finally started giving out at 435 lbs, I will now switch over to a hook grip

Full Leg Day #legdayworkout

Full Leg Day #legdayworkout

Back off sets to increase volume, promote growth in higher rep range, and improve endurance capacity

Back off sets to increase volume, promote growth in higher rep range, and improve endurance capacity

Hip abduction for hip health and glute growth

Hip abduction for hip health and glute growth

335 lbs back squat

335 lbs back squat

For shoulder press, use a very slight lean in the seat to place shoulders in a better position

For shoulder press, use a very slight lean in the seat to place shoulders in a better position

Standing Press Back off Set 135 lbs

Standing Press Back off Set 135 lbs

175 lbs Standing press (no knee drive) foundational movement for training upper body and core

175 lbs Standing press (no knee drive) foundational movement for training upper body and core

How to deload your weights

How to deload your weights

425 lbs deadlifts going up 10-20 lbs per week

425 lbs deadlifts going up 10-20 lbs per week

Even w/ pullsup programmed I still like pull downs in the mix to focus on different grip/tempo/rom

Even w/ pullsup programmed I still like pull downs in the mix to focus on different grip/tempo/rom

October 6, 2023

October 6, 2023

Switched over to seated hamstring curl instead of prone

Switched over to seated hamstring curl instead of prone

A converging incline chest press is a great option to add in that extra cross-body movement

A converging incline chest press is a great option to add in that extra cross-body movement

225 lbs max rep

225 lbs max rep

Bench Press 265 lbs definitely my weakest lift (long arms)

Bench Press 265 lbs definitely my weakest lift (long arms)

Adding some direct quad work with the leg extension accesory

Adding some direct quad work with the leg extension accesory

Dead hangs for shoulder health

Dead hangs for shoulder health

Rear Foot Elevated Split Squat

Rear Foot Elevated Split Squat

315 lbs Squat

315 lbs Squat

If you have shoulder pain doing pressing exercises you should add these face pulls to your warmup

If you have shoulder pain doing pressing exercises you should add these face pulls to your warmup

213 lbs 6’ 2”

213 lbs 6’ 2”

Shoulder Press 90 lb dumbbells

Shoulder Press 90 lb dumbbells

405 lbs deadlift going up 10 lbs per week

405 lbs deadlift going up 10 lbs per week

Incline Bench Press 225 lbs back off set for 6 reps

Incline Bench Press 225 lbs back off set for 6 reps

Incline Bench Press 245 lbs staple for upper body development

Incline Bench Press 245 lbs staple for upper body development

Deadlifts 385 lbs going up 10 lbs each week keeping form dialed in

Deadlifts 385 lbs going up 10 lbs each week keeping form dialed in

Incline DB Press 110 lbs

Incline DB Press 110 lbs

Bulking update 211 lbs

Bulking update 211 lbs

.

GHD Banded Hip Extension

GHD Banded Hip Extension

Seated Cable Rows

Seated Cable Rows

Incline Barbell Bench Press

Incline Barbell Bench Press

Seated Machine Hamstring Curl

Seated Machine Hamstring Curl

Plate Loaded Hip Thrust

Plate Loaded Hip Thrust

quads

quads

Hack Squat

Hack Squat

Machine Seated Leg Extensions

Machine Seated Leg Extensions

Chest Supported Hammer Strength Row

Chest Supported Hammer Strength Row

Barbell Deadlift

Barbell Deadlift

Romanian Deadlifts

Romanian Deadlifts

barbell squats

barbell squats

.

Mixing in these chest supported rows

Mixing in these chest supported rows

6’ 2” 215 lbs @ 13.6% BF

6’ 2” 215 lbs @ 13.6% BF

Pendlay Rows for a thick back #gym #gymworkout #gymroutine #gymexercise #back

Pendlay Rows for a thick back #gym #gymworkout #gymroutine #gymexercise #back

Deadlifts going up 20lbs per week till we build back to 500

Deadlifts going up 20lbs per week till we build back to 500

Cross Over Cable Y Raise for Healthy Shoulders #shoulders #shoulderworkout #workout #gymworkout

Cross Over Cable Y Raise for Healthy Shoulders #shoulders #shoulderworkout #workout #gymworkout

High Intensity over High Volume #shoulders #shoulderworkout #workout #gymexercise #motivation

High Intensity over High Volume #shoulders #shoulderworkout #workout #gymexercise #motivation

Instructions unclear I now have mailman calves #legdayworkout #gymworkout #gym #gymroutine #workout

Instructions unclear I now have mailman calves #legdayworkout #gymworkout #gym #gymroutine #workout

Flex #gym #gymworkout #gymroutine #workout #aesthetics #bodybuilding #arms #shoulders #legday

Flex #gym #gymworkout #gymroutine #workout #aesthetics #bodybuilding #arms #shoulders #legday

Glutes #legdayworkout #gymworkout #gym #legday #gymroutine #workout #gymexercise #bodybuilding

Glutes #legdayworkout #gymworkout #gym #legday #gymroutine #workout #gymexercise #bodybuilding

Lower Body Day #legdayworkout #gymworkout #gym #legday #gymroutine #workout #gymexercise #legs #

Lower Body Day #legdayworkout #gymworkout #gym #legday #gymroutine #workout #gymexercise #legs #

Bent over rows are a staple #gymworkout #gym #gymroutine #workout #back #backworkout

Bent over rows are a staple #gymworkout #gym #gymroutine #workout #back #backworkout

Deadlift progression #legdayworkout #gymworkout #gym #legday #gymroutine #workout #gymexercise

Deadlift progression #legdayworkout #gymworkout #gym #legday #gymroutine #workout #gymexercise

Deadlifts #legdayworkout #gymworkout #gym #legday #gymroutine #legs #workout #gymexercise #myleg

Deadlifts #legdayworkout #gymworkout #gym #legday #gymroutine #legs #workout #gymexercise #myleg