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From YouTube: Gym Session - Shoulders and Biceps with Lou H (06/01/21)
Description
Gym Session - Shoulders and Biceps with Lou H
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
A
A
A
A
Is
everyone
fit
and
well
this
morning,
everyone
raring
to
go?
Everyone
excited
that
we've
got
another
day
of
gym
work
good
morning
susie.
How
did
you
get
on
with
those
the
call
yesterday?
Did
you
manage
to
finish
the
workout
but
later
on
hope?
So
just
remember
that
all
our
workouts
are
kept
on
on
the
two
rivers
website,
so
you
can
go
back
and
do
them
at
a
different
time.
That's
what's
really
great
about
it.
A
My
name's
louise
and
today
we
will
be
doing.
We
will
be
doing
shoulders
and
biceps
before
we
start
I'll
just
go
through
the
disclaimer
with
you,
so
this
workout
is
intended
for
the
fit
and
healthy.
If
you
have
any
pre
existing
medical
conditions,
please
consult
your
gp
online
workouts
is
more
intensive,
so
please
pull
back
if
you
need
to,
and
lastly,
if
well,
two
rivers,
or
neither
myself
or
two
rivers
hold
any
responsibility
to
any
injury
that
is
sustained
during
the
workouts.
A
Enjoy
your
workout
this
morning,
you're
gonna
need
dumbbells,
barbells
and
loads
of
energy.
Are
we
ready?
Let's
do
this?
Okay,
warm
up,
so
I've
got
a
bar.
You
may
need
a
broomstick
or
anything
that
will
help
just
warm
up
those
shoulders,
so
we're
going
to
roll
the
shoulders
back.
A
A
A
A
B
A
Now
bring
one
leg
forward,
just
stretch
the
front
leg,
take
it
back
other
side
and
then
take
the
bottom
up
to
the
ceiling.
Push
it
out,
pushing
your
shoulders
towards
your
knees.
A
A
A
I'm
going
to
start
off
with
fives.
What
we're
going
to
do
is
full
moons,
so
my
palms
are
facing
away
from
my
body,
I'm
going
to
take
it
right
over
the
top
of
the
head
and
then
bringing
it
right
back
in
front
set
position.
Feet
are
outside
the
hips
knees.
Are
soft
not
locked
right
round
to
the
top
ten
reps
of.
A
B
A
A
A
A
A
B
A
Let's
go
ten,
nine,
eight,
seven,
six,
five,
four,
three,
two
one
repeat:
ten:
nine,
eight,
seven,
six,
five,
four,
three,
two
one
repeat:
ten:
nine,
eight,
seven,
six,
five,
four,
three,
two
one,
one
more
set:
ten,
nine,
eight,
seven,
six,
five,
four,
three,
two
one
all
right!
So
we're
loading
the
shoulders.
Now
you
should
start
to
feel
a
little
burn
coming
in.
You
should
start
to
feel
them
heavy.
That
means
it's
working.
A
A
Should
be
out
of
breath
out
of
the
after
those
mountain,
climbers
loading
the
shoulders
feels
good
right.
Yep,
I
know
andrea.
Are
you
still
with
me
darren
you're
still
with
me,
margaret
yep,
four,
more
three,
more
two.
A
A
A
Okay,
so
that's
two
three,
it's
very
robotic
elbows
in
line
with
the
shoulders,
bring
them
back
round
into
your
ribs,
make
sure
that
they're
just
in
line
with
your
shoulders.
That's
your
target
area,
four,
more
three,
two
last
one
good
come
on
down
down
to
the
floor:
let's
load
those
shoulders
again,
this
time
rotating
plank
so
a
bit
of
cool
work,
but
also
loading
the
shoulders
right
round.
You're
on
to
the
tips
of
your
toes,
you
push
your
body.
A
A
Come
on
up,
okay,
so
we're
going
to
progress
from
the
sideways
into
a
rotator,
bringing
it
down.
What
you've
got
to
remember
on
this
one,
a
lot
of
people
allow
that
weight
to
go
further
back
than
their
ears.
It
needs
to
be
in
line
with
the
ears,
otherwise
you're
going
to
damage
your
rotator,
cuff
and
then
you're
going
to
have
problems
again,
keeping
the
elbow
in
line
with
your
shoulder.
So
we
start
position
in
that
side
raise
and
then
you
bring
them
up,
bring
them
back
down
back
to
the
side.
A
A
B
B
B
A
A
A
A
Two
last
one
and
come
on
up
roll
those
shoulders
take
one
arm
over
the
top
stretch
it
out.
Well,
don't
ever
run
that
block
finished.
We
move
on
to
something
different,
something
new.
So
if
you
have
a
a
top
box
or
if
you
have
the
edge
of
your
seti
or
if
you
have
a
bench,
you're
very
lucky
we're
going
to
use
the
bench
now
good
morning,
claire
for
press.
A
Okay,
so
feet
are
planted
flat
on
the
floor
sitting
up
nice
and
tall
we're
going
to
do
press
when
you
go
heavy
with
heavy
weights.
The
reps
are
reduced
on
each
round,
so
I'm
going
to
start
with
my
light
weights
and
we'll
do
more
more
reps
and
then
we'll
do
three
sets
but
come
down
with
the
reps
as
we
go
so
here
we
go
we're
going
to
do
15
press.
A
A
A
A
Two
last
one:
yes
got
it,
bring
it
down
safely
pop
and
down
onto
the
floor,
roll
the
shoulders
again
stretch
it
out.
You
give
yourselves
a
couple
of
seconds
to
allow
the
blood
flow
to
get
back
to
those
muscles
so
that
they
can
work
hard
again.
B
B
A
Yeah
turn
them
in
bringing
them
down
safely.
Well
done,
good
job
come
on
up
roll.
The
shoulders
shake
it
out
might
want
to
stretch
it
out.
Good
work,
we're
going
to
change
it.
We're
going
to
do
some
bicep
curls,
give
the
shoulders
a
little
rest
so
pick
up
a
set
of
dumbbells
we're
going
to
do
something
called
21..
A
A
A
B
A
Two
last
one
end
of
set
one
round:
one
bend
the
knees,
put
the
weights
down,
pull
your
fingers
back
stretching
out
those
biceps
and
then
the
other
side.
A
A
B
A
Three
last
one
way
put
them
down:
bend
the
fingers
back
and
the
other
side
drop
the
thumbs
down
and
then
twist
them
up
good
one
more
round.
Then
we're
done
with
those
biceps.
That's
it
it's
not
too
bad.
It's!
Okay!
Are
you
ready
to
pick
up
the
weights?
Can
you
go
a
little
bit
higher?
I'm
gonna
go
from
a
five
to
six
join
me.
If
you
can.
B
A
A
A
Three
can
feel
it
two
last
one
beautiful
well
done.
Everyone
well
done.
Put
those
weights
down
nice
and
safely
shake
it
out,
shake
it
out,
shake
it
out,
one
arm
over
the
top
just
stretch
it
out
other
side.
A
Down,
okay,
so
this
time
we're
going
to
do
side
raises
so
working
the
lats,
as
well
as
the
the
back
of
your
shoulder,
I'm
going
to
start
off
with
sexes
fives.
Let's
do
fives
first
so
hand
flat
on
the
bench.
A
You
should
do
it
here
flat
on
the
bench
now.
Normally
we
do.
I've
shown
you
how
to
do
the
rows.
These
ones
are
going
to
come
out
to
the
side.
What
you
want
to
try
and
do
is
make
sure
your
shoulders
stay
parallel
to
the
floor
and
your
hips,
don't
rock
from
side
to
side
your
hands
flat
to
the
floor
and
your
hair.
Your
shoulder
is,
over
your
your
hand,
I'm
going
to
brace
my
belly
and
I'm
going
to
squeeze
the
glutes.
A
A
A
B
B
B
A
Last
one
come
on
up
roll
the
shoulders
get
that
blood
flow
back
good
work.
Well
done:
okay,
fives
ten
reps
same
thing
get
into
that
nice
strong
position,
so
you
might
be
using
your
coffee
table
or
the
side
of
your
beds,
or
if
you
have
a
top
box,
use
the
top
box.
You
can
do
this
on
your
knees
as
well
same
you'll,
get
the
same
workout
when
I
say
on
your
knees,
leaning
onto
your
top
box,
all
right:
let's
go
10.
A
A
A
B
A
B
B
A
A
Job
done,
roll
the
shoulders,
they're
feeling
good
right.
Okay,
let's
go
back
to
working
out
on
the
biceps
and
then
we've
got
another
sit
with
the
shoulders
job
done
today.
Well
done!
Okay!
So
what
we're
going
to
do
is
bicep
rose.
I'm
going
to
choose
my
heaviest
or
a
heavier
set.
A
First,
a
row:
you
can
do
this
with
a
ball
if
you've
got
a
bow
or
you
can
just
do
it
with
the
dumbbells,
I'm
going
to
go
to
the
knees
twisting
it
round
bringing
back
down
come
up
to
standing
every
time
I
come
up
to
standing
switching
the
glutes
on
twist
it
up
to
the
ribs
tiny
paws
there
bring
him
back
down.
This
is
not
a
rush.
A
B
A
A
A
A
So
just
give
yourself
a
couple
of
seconds:
maybe
grab
a
drink
to
help
that
blood
flow
that
oxygen
back
to
those
muscles,
so
we
can
go
again,
one
more
set
eights.
How
are
we
doing
all
right,
good.
A
A
A
We're
nearly
there
we're
nearly
finished,
we're
gonna
do
some
some
fly
on
the
bench
and
some
press,
so
your
heaviest
weight
that
you've
got.
You
can
do
this
on
the
floor.
If
you
are
doing
it
on
the
floor,
your
elbow
will
touch
the
floor.
Try
not
to
allow
it
to
land
on
the
floor.
Just
brush
the
floor
before
you
press
again
flies
long,
wide,
wingspan,
just
a
tiny
little
bend
in
the
elbow
and
then
you're,
squeezing
your
picks
to
bring
the
weights
back
up
in
front
of
you.
Money
lindsay.
A
So
whenever
you
start
and
you're
in
the
gym,
make
sure
like
I
haven't
done
here-
make
sure
you
haven't
got
anything
around
you,
because
if
at
any
point
you
do
happen
to
drop
the
weight
and
there's
another
weight
down
there,
there's
a
possibility.
You
might
get
your
fingers
stuck
smash
between
the
two
weights,
so
make
sure
you've
got
free
area
around
you
make
sure
your
feet
are
planted
on
the
floor.
Not
up
onto
your
tippy
toes
up
here.
A
A
A
A
B
A
A
A
Right
so
safely
bringing
them
up
onto
my
knees,
then
I'm
going
to
roll
back
they're
right
next
to
my
my
body,
so
I
haven't
got
that
it's
a
safety
way
a
safe
way
of
coming
down
and
then
you've
got
them
here
and
you
press
them
up
to
the
ceiling.
Then
you
turn
them
out.
Okay,
so
notice,
I've
I've
opened
up
my
legs
and
my
feet
are
planted
on
the
floor,
starting
with
the
hands
in
line
with
your
shoulders.
A
A
A
A
A
Okay
back
to
our
press,
shoulder
press
coming
down
in
the
reps,
we're
going
down
to
eight
rolling
down
with
the
weights
right
next
to
your
chest,
and
then
you
push
it
up
from
there.
Let's
go
so
push
it
up
and
turn
them
in
now,
they're,
not
they
they're.
Slightly
at
an
angle,
I'm
gonna
turn
tuck
my
shoulder
blades
under
squeeze
my
glutes,
pushing
into
the
heels
of
my
feet,
suck
that
belly
button
right
up
to
the
spine,
I'm
ready
to
go
eight.
Let's.
A
A
A
Turn
them
in
bring
them
down
to
your
chest,
roll
yourself
up
now,
there's
no
shame!
If
you
get
to
rip
four
and
you
think
I
need
to
rest
rest,
listen
to
your
body,
then
you
it
it's
much
better
to
do
the
exercise
with
the
right
technique
than
just
just
for
the
sake
of
getting
the
rep
out.
So
stop
re
reset
and
then
go
again.
Last
round
we've
got
fly
and
then
we
got
press
and
we
stretch.
A
A
A
A
Well
done
it's
all
over,
let's
stretch
out
roll
it
out.
Oh
your
shoulders!
Your
biceps
should
be
feeling
wonderfully
fatigued.
You
might
feel
this
tomorrow
or
the
next
day.
Sometimes
it
kicks
in
that's
called
doms.
That
means
you've
pushed
yourself
out
of
your
comfort
zone.
You've
done
something
different
and
your
body
is
thanking
you
for
it.
That's
how
I
see
it
and
the
other
side,
whatever
you
do
this
week
next
week,
you're
a
little
bit
stronger
over
the
top.
A
A
Place
your
hands
on
the
smaller,
the
back
roll,
the
shoulders
back
and
then
squeeze
your
elbows
towards
each
other.
Take
a
deep
breath
in
and
give
yourselves
a
lovely
round
of
applause.
Well
done!
Everyone
just
remember!
If
you
have
any
feedback,
please
leave
your
comments
on
here,
we'd
like
to
hear
from
you
good
morning,
pam
good
morning
pauline
and
that
you
can
play
these
back
and
do
them
in
your
own
time.
A
It
was
great
having
you
join
me
this
morning,
I'm
back
on
friday
morning
for
leg
day,
leg
day
and
then
a
friday
evening
for
hit
training.
Please
come
and
join
me
be
lovely
to
see
you
again
have
a
great
day.
Everyone
goodbye.