Howt

oimpr
ovet
heshoul
derf
rame

ByPur
efxr
m

Asweknow, ourfr
amei squiteimport
antfordi
ffer
entaspectsofourl
ivessuchasoverall
dominance,
att
ract
iveness,percei
vedstr
enght,
self
-def
enseandt ofi
tourclot
hesgraceful
ly.
That
'swhyI'
vemadeat utor
ialonhowtoenhanceourshoul derandt
orsoframe.

Themethodsabouttobedescr
ibedar
ebasedont hepr
inci
plesofmuscularhypert
rophy,bone
remodel
li
ngorWolff
'sLawandthepri
nci
plesofl
ungcapacityi
mprovementwhi chapartf
rom
makingusheal
thi
er,
arecapabl
eofmakingorri
bcagebiggerandbroaderonthe3di mensions.

Thesemet hodscanleadtoaplausibl
eimprovementof6inchesovert
ime,whi
chcan
tr
emendousl yaff
ectonyourpercepti
onanddominance,i
t'
srecommendedaswellto
supplementonsomespeci f
icnutri
entsi
nordertoachi
evethebestresul
tsaswel
lwit
hbei
ngon
acalori
esurplus.

1.Del
toi
ddev
elopment
.
Oneoft hemostimpor t
antmusclesf ormal
eaestheti
csarethedel t
oids,whi
chareinsert
edat
theedgeofourcl avicl
esandar ms,thesear
eresponsibl
eforvariousmov ementpatter
nssuch
aspr essi
ng,l
everi
ng, pushi
ngforwardsandonthet opofthattheycreatetheV-Taperor
i
nv ert
edtri
angleshapewhi chisidealonmen.That'
swhyf ocusingconstanteff
ortsondeltoi
d
dev el
opmentcanl eadtoat r
emendousi mprov
ementonourf r
ame.

Fi
rstofal
ll
et'
scheckhowt
hedel
toi
dsar
ecomposed.
Inordertogetallofthepotenti
al oft
heshouldermusclesweneedtohital
lthr
eeheadsofit
.
That'
swhyt hemai nfocusshoul dbeputongr owingthemorest
agnantport
ionoft
hedeltoi
d,
themedi al
deltoi
dorl at
eralshoulder
,whichinfactcanmeanabout50%oftheshoulder
aest
heticssincetheygiveyout hatfl
aredbodyill
usi
onaswel
l wi
thgi
vingyoumostofthe
hori
zontalfr
amegai ns.

Thefol
lowi
ngisthel
istofexerci
sest
hataremostlyr
ecommendedf
ordel
toi
dhyper
trophy.Take
i
ntoaccountt
hatdel
toidsarequit
eeasyt
or ecov
erfr
om dayt
odayandi
nordert
ogett hemost
outofi
tweshouldbetr
aini
ngthem atl
east3-4xaweek.Pi
cksomeoft
hisandbeconsi
stent
wit
hthem bycr
eati
ngprogr
essi
veov er
load.

1.Bar
bel
lOv
erheadPr
ess

Setthebarupinasquatr ackorcage,andgraspitjustout
sideshoulderwidt
h.Taket hebaroff
therackandholditatshoulderlev
elwit
hyourforearmsperpendicul
artothefloor
.Squeezet he
barandbr acey
ourabs.Presst hebarover
head,pushingyourheadforwardandshr uggingyour
trapsasthebarpassesyourf ace.

2.St
andi
ngDumbbel
lFl
y

Holdadumbbelli
neachhandbyy oursi
des.Wit
houtshrugging,useyourupperbodyt
oswing
thewei
ghtsupafewi nches.Yourarmsandtor
sowi l
lform anupsidedownVshape.Thinkofi
t
asalat
eralr
aisewit
hmoment um butwi
thoutf
ullr
angeofmot i
on.
3.FacePul
l

Attacharopehandletothetoppull
eyofacablestat
ion.Graspanendineachhandwithpal
ms
facingeachot
her.Stepbacktoplacet
ensi
onont hecable.Pullt
hehandl
estoyourf
oreheadso
yourpalmsfaceyourearsandyourupperbackisful
lycontract
ed.

4.
Seat
edDumbbel
lCl
ean

Hol
dadumbbelli
neachhandandsi tontheedgeofabench.Keepi ngyourlowerbackfl
at,l
ean
f
orwar
d.Expl
osi
vel
ystrai
ghtenyourbodyandshrugtheweightssoy ourarmsrise.Al
l
owt he
momentum t
ofl
i
py ourwri
stssoyoucatchtheweightsatshoulderlev
el.
5.
BandLat
eral
Rai
se

Steponthef
reeendofeachbandwit
htheopposi
tefootsothebandsfor
m anXinfr
ontofy
our
body.Rai
seyourar
ms90degreesouttot
hesidesunti
lyourupperar
msarepar
all
elt
othefl
oor
.

Youcanaswellat
tachthebandtoapoleorringandwalkabout5st
epsbackwar
ds,makingt
he
bandtenseandstar
tpull
ingl
ater
all
ytotheopposit
eside,y
oucanputy
ourarmshighert
han90
degr
eeswi t
hthi
smet hodandthecontr
acti
onisabitstr
onger
.

6.BandBent
-Ov
erLat
eral
Rai
se
St
andontheendofonebandwi t
hy ourrightf
ootandholditwit
hy ourlef
thand.Dotheopposit
e
wit
hanotherbandsot hatthebandscr osseachother.Bendyourhipsbackuntil
yourtor
sois
al
mostparal
leltothef l
oor.Thebandsshoul dbetautinthi
sstarti
ngposit
ion.Squeezeyour
shoulderbladestogetherandrai
sey ourarmsouttoy oursi
des.

7.
PikePr
ess

Getint
opushuppositi
onandpushyourhipsbacksoyourtor
soisnear
lyver
ti
cal
.Yourhands,
arms,andheadshouldbeinast
rai
ghtli
ne.Loweryourbodyunt
ily
ourheadnear
lytouchest
he
fl
oorbetweenyourhandsandt
henpressbackup.

8.
Dumbbel
lNeut
ral
Gri
pOv
erheadPr
ess

Hol
dadumbbelli
neachhandatshoul
derlev
elwit
hpal
msfaci
ngeachotherandel
bows
poi
nti
ngf
orwar
d.Bracey
ourcoreandpressthewei
ght
sst
rai
ghtov
erhead.Atthet
op,
shr
ug
y
ourshoul
der
sandhol
dforasecond.

9.
Dumbbel
lRai
seCompl
ex

Holddumbbel lsaty oursideswi t

hpal msfacingyou.Raisetheweightsupi nf
rontofyouto
shoulderlevel
wi t
ht humbspoi ntingup.Compl et
e12–15r epsandthenraisetheweight
soutto
yoursides90degr ees( bendy ourelbowsabi tasyouli
ft).Complet
ey ourrepsandthenswitch
toalighterpai
rofdumbbel ls.Raisethem outtoyoursidesandupt oearlevelwit
hstrai
ghtarms
andthumbspoi nti
ngup.Hol dthi
sposi t
ion30seconds.Squeezey ourglut
est ohel
psupportyou.
Light
erdumbbel l
sar erecommended5- 15lbs.
10.Far
mer
'sWal
k

Pickuptheheaviestsetofdumbbell
syoucanhandl
eandwalk.Squeezet
hehandleshardand
walkwit
hy ourchestoutandshoulder
sback.I
fyoudon’
thav
et hespacet
owalkinastraight
l
ine,wal
kinaf i
gure-ei
ghtpatt
ern.

11.Dumbbel
lBent
-Ov
erLat
eral
Rai
se

Holdadumbbel li
neachhandand, keepingyourl
owerbackini
tsnatur
alarch,
bendyourhi
ps
backunti
lyourtorsoisaboutparal
l
el t
ot hef
loor
.Al
lowyourar
mst ohang.Nowsqueezeyour
shoul
derbladestogetherandrai
sey ourarmsout90degr
ees,wit
hthumbspointi
ngup,unt
il
yourupperarmsar eparal
lel
tothefl
oor .

12.Machi
neShoul
derPr
ess

Adj
ustt
heseatofashoul
derpr
essmachinesothatt
hehandl
esar
eatshoul
derlev
el.I
fyou
hav
eshoul
derprobl
ems,andi
fyourmachineal
l
owsit,gr
aspt
hehandl
essoyourpalmsface
eachother
.Other
wise,gr
aspt
hem wi
thpalmsfaci
ngforwar
dasnor mal
.Makesur
eyourel
bows
tr
ackinanormalpressi
ngpat
hasyoupressthehandl
esoverhead.

2.Lungcapaci
tyi
mpr
ovement
.
Byincreasi
ngourlungcapaci
tywe'r
eabletoenhancenotonlyourr
ibcagesize,
col
l
arboneand
cl
avicl
esizewhichfol
lowthegrowthofit,
alsowe'
regoingtobeabletoenduremoreonaerobi
c
exerci
sesandbuil
danst r
ongerfoundat
iontoendureonstr
enghtexcerci
sesaswel
l.

I
nordertodothi
s,ourmai
nfocushastobeplacedonbreathingexercises,
weneedtobeable
t
oincreaset
hevolumeofai
rintr
oducedt
oourlungsovert
ime, asthelungsadapt
,ther
ibcage
wi
llal
soexpandandall
owforful
ltor
sogrowt
hinalldi
mensi ons.

Li
stofexer
cisesf
orr
ibcageexpansi
on:

1.BREATHI
NGSQUAT

•
Useawei
ghty
oucanhandl
e20Reps.

•
Per
for
m 20i
ndi
vi
dual
Reps.FOCUSONBREATHI
NG.

•
Per
for
m 5-
8DEEPBr
eat
hsbet
weeneachRep.

Super
setwi
th.
.
2.BREATHI
NGPULLOVER

•
LayonaBench

•
BackFl
atonBench.Wei
ghthel
dov
erChest
.

•
ElbowsBent

•
Lowert
hewei
ght
,BREATHEI
N,br
ingt
heWei
ghtup,
BREATHEOUT,
8-15r
eps.

•
Per
for
m anot
hersetof

Br
eat
hingSquat
s.

andsuper
set

wi
th.
..
3.STRAI
GHTARM BREATHI
NGDBFLYE.

•
LayonaBench

•
BackFl
atonBench

•
Wei
ghthel
dov
erChest

•
Lowert
hewei
ghtoutt
osi
des,
BREATHEI
N,br
ingt
heWei
ghtup,
BREATHEOUT,
8-15r
eps.

•
Per
for
m anot
hersetof

Br
eat
hingSquat
s.

and

super
setwi
th.
..
4.LATMACHI
NEBREATHI
NGPULLDOWN.

•
Taket
hebar
,al
l
owi
ttoPULLARMSOVERHEAD.

•
BREATHEI
N,br
ingt
heWei
ghtdown,
BREATHEOUT,
8reps.

•
All
owWei
ghtt
opul
lyourar
msagai
n,br
eat
hei
n,r
epeat
,8-
15r
eps.

•
Per
for
m anot
hersetof

Br
eat
hingSquat
s,and

super
setwi
th.
..
.
5.DBCI
RCULARBREATHI
NGPULLOVER.

•
LayonaBench

•
BackFl
atonBench

•
Wei
ghthel
dBYTHI
GHS.

•
BREATHI
NGI
N,Rai
seWei
ght
sfr
om Thi
ghs,
cir
cli
ngt
hem outandbr
ingt
hem downabov
e

y
ourhead.

•
Ret
urnt
heWei
ghtt
ost
art
ingposi
ti
on,
BREATHEOUT,
8-15r
eps.

•
Per
for
m anot
hersetof

Br
eat
hingSquat
s,and

super
setwi
th.
.
6.BREATHI
NG"
SHOULDERSHRUGS"
.

•
Taket
hebarONYOURSHOULDERS,
li
kei
naBackSquat
.

•
BREATHEI
NandBREATHEOUT.

•
Repeat20r
eps

•
Per
for
m ANOTHER

CYCLEof

Super
set
s1-
6!!
ROUTI
NESUMMARY

Super
set
s

1.20r
epBr
eat
hingSquat
/Bar
bel
lPul
l
over

2.20r
epBr
eat
hingSquat
/Br
eat
hingDBFl
ye

3.20r
epBr
eat
hingSquat
/Br
eat
hingLatPul
l
down

4.20r
epBr
eat
hingSquat
/DBCi
rcul
arPul
l
over

5.20r
epBr
eat
hingSquat
/Br
eat
hingShoul
derShr
ug

6.REPEAT!
!!

I
funabletoperfor
mt hi
sairconsumingrouti
nefort
hefir
stti
medoev eryt
hingwit
houtsuper
sets
ofbreat
hingsquatsandtakeyourti
me, r
ememberthatthefocusisalsonotontheweightbut
theexpansi
onofthelungsandribcage.That
'swhyify
ou'r
eabegi nnertothispr
ogram y
oucan
takeuptoamont htoadaptbutalwayskeepinmindthattheful
lrouti
neisthegoaltoachi
eve.
3.Li
gamentandt
endonst
ret
ch.

Thel igament sandt endonsaroundt hescapul a,

humer us,
shoul derjoi
ntandclavicl
escanbr e
st
r etchedi nordertoforcebonet oelongate.Thatwoul dcreatet heperf
ectenvir
onmentf or
growt hiny ourcruci
al ar
easforf r
ame, that'
swhyt hesestretchesshouldbeper f
or medv ery
oftent hroughoutthedayandconsi stentl
ythroughoutthey earforthebestpossibleresults.
Her e'
st helistofstr
etchesforframe, besureofdoi ngthem sev eralt
imesadayandputal otof
effortintotechnique.
ThelastoneistheReev esshr ug/deadli
ft,apseudodeadl i
ftinordertofl
areandpul loutthe
shouldersbyhit
ti
ngal l
thecrucial l
i
gament s,tendons,musclesandj oint
sinor dertoenhance
thefr
ame.Thi sdeadli
ft/shr
ugi sperformedbygr i
ppingthewei ght
sf r
om thepl at
esinsteadof
thebarandwheny oureachthet op,startshrugginginacircularmotionthatwillf
orceallthe
ti
ssuet oadaptwhilestr
etchi
ngt hecollarbonesandar msatt hesamet i
me.Thi swillgi
vey ou
bett
erpr opor
ti
onsandhel ptremendousl ywithall t
heframeenhanci ngmet hod.
Bestwi
shesandl
uckwi
thy
ourf
rameenhanci
ngj
our
ney
!.

Cheer
s!.

Pur
efxr
m.2020.