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From YouTube: Gym Session - Shoulders & Biceps (20/01/21)
Description
Gym Session - Shoulders & Biceps
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
Okay,
I'll
just
go
through
the
disclaimer
with
you.
This
workout
is
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor
before
you
start
online
workouts
are
a
little
harder,
so
please
pull
back
if
you
need
to
neither
myself
nor
two
rivers,
except
any
responsibility
for
any
injury
sustained
during
the
workout,
enjoy
your
workout
good
morning,
helen
nice,
to
see
you
again
so
shoulders
and
biceps
this
morning.
If
you've
got
your
weights
nearby,
bring
them
along,
get
them
ready
good
morning.
Pam,
who
else
is
joining
me
this
morning?
A
A
A
A
Okay,
nice
little
squats
and
lift
squat
and
lift
pushing
the
bums
back
shoulders
are
back
core
is
braced.
We
want
to
keep
that
brace
the
whole
way
through
the
class
I'll
keep
reminding
you,
though
side
lunge,
static,
side,
lunge,
so
warming
up
the
inner
thighs.
Oh
it's
a
little
stiff.
This
morning
I
was
thinking
this
morning.
A
I
can
feel
my
triceps
from
monday
today.
Sometimes
it
takes
two
days
for
that.
Doms
that
delayed
onset
muscle
fatigue
to
to
catch
up
with
you,
and
it
has
so
triceps
were
on
monday
and
I'm
feeling
it
forward
and
back
lunge.
A
A
A
A
Good,
a
couple
more
keep
it
going,
keep
it
going
now,
turn
the
the
your
arms
around
so
that
your
palms
face
the
floor
again,
feel
anything
yet
don't
have
to
answer,
because
I
know
you're
holding
your
arms
up
couple
more
seconds,
turn
it
over
other
side.
A
A
Okay,
team,
big
shoulder
rolls
let's
get
started,
shall
we
so
staying
with
those
weights,
we're
going
to
do
some
shoulders
first,
we're
going
to
do
two
side
raises,
so
I've
got
my
90
degrees
elbow
and
shoulder
in
line
with
each
other.
Wrist
is
in
line
with
the
elbow
and
that's
the
way
you
want
to
keep
it
the
whole
time
same.
On
the
other
side,
we're
going
to
go
two
side
raises
one
rotator
take
a
look
again.
A
Two
side
raises
so
I'm
getting
my
elbows
in
line
with
my
shoulders,
then
lifting
it
up,
working
your
rotator
cuff.
Now,
if
you
take
your
hand
right
back
past
your
ear,
you're
likely
to
damage
your
rotator
cuff,
we
only
do
that
so
make
sure
that
your
elbow
your
shoulders
are
in
line
with
each
other,
and
this
weight
is
in
line
with
your
ear.
Don't
bash
your
ear!
Let's
start
again,
all
right!
So
two
singles
one
rotator.
A
A
One
slow
right
up
to
your
shoulders,
twisting
it
in
twisting
it
back
down
to
my
thighs
controlled
two
halves,
one
slow
so
we're
isolating
that
bicep,
giving
the
full
range
bringing
it
right
down
to
your
thighs
twist
it
twist
it
right
back
up
to
the
top.
Okay,
we've
got
it.
Let's
keep
going
good
morning,
patsy
twisting
right
up
to
the
top.
A
Should
start
to
feel
a
nice
little
burn,
starting
in
those
biceps
last
one
and
twist
it
back
up
good
job,
all
right
put
them
down,
bend
the
fingers
back.
So
you
stretch
out
that
bicep
again
bend
the
fingers
back
and
we're
going
to
do
the
shoulders
again
so
supersetting
back
to
back
we're
just
rolling
them
out,
first
back
to
back
biceps
and
shoulders.
A
A
A
A
A
It
hurts
one
more
please
that
burning.
Is
you
getting
stronger
fitter?
It
means
that
you're
effectively
you're
pulling
the
muscles
apart.
Then,
what
we
do
is
we
repair
it.
We
rest
it.
We
feed
the
muscles
with
protein
and
they
grow
bigger
stronger
good
morning.
Jim,
are
we
this
morning
good
morning,
ed,
okay,
so
we've
done
two
rounds
of
those
stretch,
your
fingers
back
just
to
stretch
those
biceps
out.
A
You
might
want
to
take
one
arm
over
the
top
okay
one
more
round
of
those,
and
then
we
move
on
to
different
sets.
A
A
A
A
Last
one
please
right
to
the
belly
button
back
down
again
belly
button
back
down
one
slow,
single
back
down
good
job
put
the
weights
down
good
morning,
ruth
good
to
see
you
stretch
out
those
biceps
okay.
What
we're
going
to
do
now
is
I'm
going
to
go
through
with
you
the
difference
between
doing
a
press,
shoulder
press
lying
flat
or
inclined
which
part
of
the
body
the
shoulders
you'll
be
working
and
what
kind
of
weights
you
should
be
using
so
which
side
does
this
go?
That
goes
up
that
way.
A
So,
on
the
flat
on
a
bench,
when
you
do
a
a
shoulder
press,
we
normally
go
heavy
with
lots
of
reps
and
bring
the
weights
down.
But
when
you
do
incline
press
your
weights
are
reduced
and
I'll
explain
why?
First?
So,
let's
just
go
through
this.
A
So
when
you
do
a
flat
press
feet,
are
nice
and
firm
on
the
floor?
Bottoms,
nice
and
firm,
the
small
of
the
back,
goes
into
the
bench.
You
can
do
this
on
a
top
box.
You
can
do
it
on
the
floor.
You
pick
up
your
weights,
you
bring
them
up
onto
your
lap,
so
they're,
nice
and
safe
and
your
arms
are
tucked
in
and
then
you
roll
back
so
that
you've
got
your
weights
just
in
front
of
you,
nice
and
safe.
A
Now,
from
this
position,
I'm
putting
my
feet
flat
on
the
floor,
I'm
tucking
my
glutes
underneath
me
and
I'm
tucking
my
shoulder
blades
underneath
me
now
safely.
I
can
lift
the
dumbbells
in
front
of
me
I'm
turning
them
in
slightly
getting
into
the
right
position
before
I
start
we're
going
to
bring
the
the
plates
or
dumbbells
down
to
in
line
just
lower
than
your
bench.
A
A
A
A
What
will
happen
next
is
you
should
go
a
little
bit
heavier
if
you
can
maybe
go
up
to
two
kilograms,
but
your
reps
come
down,
so
we
did
twelve
there
and
I
would
come
down
to
ten
reps
and
eight
reps
and
that's
how
you
grow
and
progress
if
you
do
a
incline,
so
the
the
muscle
groups,
when
you
do
a
flat
press,
you're
working
your
chest,
your
pegs,
when
you
bring
your
weights
the
seat
up,
we
change
the
weight,
because
the
focus
muscle
focus
changes,
you're
working
more
of
the
front
of
the
shoulder
here.
A
When
you
bring
your
bench
up
the
same.
The
same
things
apply,
though:
you
need
to
make
sure
that
you're,
nice
and
safe,
so
you
bring
your
your
weights
up
now.
I
have
dropped
my
weights
down
from
a
12
to
an
eight,
because
you've
got
less
it's
harder
doing
it
on
an
incline
press
same
thing:
bring
the
weights
to
your
chest,
lift
them
up
turn
them
in
make
sure
your
feet
are
secure
on
the
floor,
smaller
the
back
pressed
in,
and
we
do
the
same
thing
so
you're
working
the
front
of
the
muscles,
the
shoulders.
A
A
A
A
Still
working
the
chest,
you
can
go
heavier
here
because
you've
got
the
the
support
of
the
back
rest
to
help
drive
those
plates.
So
I'm
ordinary,
if
I
was
just
standing,
eight
kilograms-
might
be
too
much
for
me,
but
because
I've
got
that
support
of
the
back
rest,
I
can
manage
with
eights.
A
A
A
These
so
again,
I've
got
three
different
sets
of
weights
here:
three
five
and
eights
different
kinds
of
biceps
exercises,
and
they
they
all
have
their
their
place.
They
offer
different
isolation,
so
the
the
preacher
curls
is
when
you,
you
got
your
weights
in
front
of
you
and
you
bring
them
down
and
front
right
way.
A
You
can
see
I've
turned
them
in
coming
right
down.
You
can
see
that
I'm
not
allowing
gravity
to
to
bring
the
the
weight
down.
Next
to
my
my
oh
tongue,
tied
next
to
my
thighs,
I'm
doing
the
work
I'm
making
that
bicep
work.
A
A
A
A
A
A
A
A
Lying
back,
take
a
look,
my
bicep
curls
again
a
whole
body
using
stretching
out
that
muscle
group
twisting
it
back
to
the
top.
Don't
allow
gravity
to
just
pull
it
down
a
lot
harder.
It
also
works.
Your
pecs.
A
A
A
So
remember
your
technique,
nice
and
safe,
bringing
up
to
your
knees.
First
sitting
back
tucking,
the
tailbone
under
feet,
flat
to
the
floor,
bringing
them
flows
right
close
to
your
body
lie
down.
First,
then
press
it
up
turn
them
in
we've
got
less
reps
this
time,
10
reps,
so
turn
them
in
ready.
Let's.
A
A
A
Gonna
go
heavier
with
the
incline
all
right,
so
bicep
curls
gonna
go
heavy
up
and
I'm
gonna
drop.
The
rips
we're
gonna
go
down
to
eight.
A
A
A
A
A
A
A
Last
one:
okay
put
the
bars
down
nice
and
safely
now,
sometimes,
when
you
go
into
the
gym,
you
might
see
people
doing
presses
or
any
kind
of
exercise
without
any
weight
on
that
is
such
a
good
thing
to
do.
It
gives
you
idea
of
working
out
the
technique.
First
gets
you
into
the
rhythm
and
then
you
add
on
the
weights.
So
that's
a
sensible
way
of
doing
your
your
weight,
training
right
we've
got
two
more
rounds
and
then
we're
finished.
A
A
So
with
the
shoulders
today
that
will
kick
in
tomorrow,
no
doubt
so.
What
I'm
going
to
do
today
to
help
reduce
the
stiffness,
get
lots
of
water
on
that
flushes
out
the
lactic
I'm
going
to
get
have
a
nice
protein
drink
and
perhaps
have
a
nice
protein
lunch.
Maybe
some
tuna
on
toast
or
on
rice,
cakes
or
what
shall
I
have?
A
You
can
have
scrambled
egg
on
toast
as
well
good
morning
lisa.
So
a
nice
protein
meal
will
help
build
those
muscles
repair,
those
those
muscles
that
we've
just
broken
down
all
right,
one
more
sit,
bend
the
knees,
eight
ribs
and
then
we'll
stretch
and
go
bringing
it
up
over
the
top
and
back
that's
one.
A
A
A
Good
work,
all
right:
that's
your
shoulders
and
biceps
well
done
everyone
tomorrow,
I'm
back
at
12
o'clock
for
a
hit
class.
It's
only
30
minutes!
So
that's
high
intensity
interval
training.
It's
fast.
It's
furious
gets
the
heart
rate
pumping,
but
then
it
helps
to
burn
calories
for
the
rest
of
the
afternoon.
That's
all
you
need
a
short
shop.
A
Bus
well
done,
susie
great
to
see
you
again
get
some
protein
on
otherwise
friday
morning,
back
here,
10
o'clock
for
leg
day,
yes,
leg
day,
some
new
exercises
to
try
at
home
you're,
going
to
obviously
have
to
adapt
things,
but
just
to
give
you
some
new
ideas,
all
right.
Everyone
have
a
great
day
goodbye.