Brutal Workout for Huge Delts, Traps, and Forearms

Find Joey on KZbin- / szatstrength1
This is a sample workout designed in accordance with the scientific principles of hypertrophy training.
PLEASE feel free to try it yourself!
To determine rest times per set, unless otherwise specified in the video, do your next set once:
Your target muscle is no longer still burning from the last set,
You feel like you can push the target muscle hard again, and are mentally ready for another hard set,
Your breathing is more or less back to normal, and
Your synergistic and stabilizer muscles are recovered and ready to support your target muscle in the upcoming set.
Because the training session shown here was for a PEAK WEEK (the last session before a deload), it might be a bit of a tough place to start. For best results, START with about half the number of sets and keep about 2-3 reps in the tank on each set (2-3 RIR). Then, slowly add weight or reps and add sets as needed. Detailed guidelines on how to progress can be found here:
• Mesocycle Progressions...
and here:
renaissanceper...
Enjoy!
This workout is nicknamed “Integral”:
a. Bent Dumbbell Laterals(10-20) 4 sets 0RIR
b. Barbell Bent Face-Pulls (10-20) 4 sets 0RIR
c. Barbell Slow Eccentric Upright Rows (5-10) 3 sets 0RIR
d. Barbell Bent-Shrugs(10-20) 6 sets 0RIR
e. Barbell Wrist Curls (20-30) 6 sets 0RIR
Set numbers are only for working sets. Warm up sets count on top of those.
For autoregulated training programs, give the Male or Female Physique Templates a try:
Male: renaissanceper...
Female: renaissanceper...
If you're just getting started, try the Simple Training Templates, and if you can't make it to the gym, try RP Gym-Free:
Simple: renaissanceper...
At-Home: renaissanceper...

[@DressCode2005]

Dr.Mike's Dry sarcastic humor is hilarious. The way he delivers his jokes with a serious face and tone makes them funny.

[@randymickdandy3514]

The chronic masterbator one definitely made me chuckle

[@nelsoncruz184]

New to this channel, noticed right away Rudy

[@JeanTheDweller]

@@nelsoncruz184 youre in for an enlightening, id reccommend Mike and Charlies leg day a few days out before Charlie has his comp, his facial expressions are hilarious

[@crenshawshank]

Dude this combo is great. Getting to see Dr. Mike work with someone who's quiet and there to work really gets me hyped for today's training.

[@stvnsanders7]

I've been following Joey Szatmary for a while and this is the most quiet I've ever seen him. He's usually pretty enthusiastic.

[@Gunzo568]

Ex #1: rear delt dumbell flies - 4 sets 10 - 20 reps Stop at tech. failure. Let them judge, they don't know you! You tell them. Ex #2: bent dumbell face pulls - 4 sets 10 - 20 reps. We're already warmed up, go straight to the set 1. Elbows should go sky-high, the dumbells should clear the face. Ex #3: barbell upright rows (slow eccentric)- 3 sets 5 - 10 reps Ex #4: barbell bent shrugs - 6 sets 10 - 20 reps. Ex #5: barbell wrist curls - 6 sets 20 - 30 reps.

[@StarCrusher.]

This is like watching a scene with Boromir and Frodo.

[@MKECBS1]

Aragorn and hair recompositioned Gimli

[@abishekravchand]

Man ur a blessing to the fitness industry 😭

[@jerryancel6944]

This channel is becoming one of my FAVORITES. Really good advice and encouragement throughout with plenty of explanation. Thank you for doing an exceptional job!

[@lukaskonrad463]

I fucking love dr mikes sarcasm and attitude. Makes everything he says 1000 times better

[@ruzhyophoenix4370]

3:00 and 9:56 I lost it!

[@farisraja6444]

Shots fired at the shouting bro science king

[@mg44bee67]

Yes. Never call me by my name. Call me Sir. Chronic Masturbater.

[@dionysosalters6776]

He meant master baiter💪

[@aerscinet]

That dog is adorable.

[@farisraja6444]

JK

[@UpNorth_Kickboxing]

I can see his ribs

[@danielzandbergen8115]

I bet Mike was just intently staring and talking to people that were working out,, and recently they just started filming it.

[@MatiasStrengthCoach]

Very insightful Mike. Hypertrophy training is not just weekly sets, RPE and frequency. Technique is a HUGELY overlooked aspect, especially by strength athletes who are used to move weight explosively and move from A to B by the most efficient means. Hypertrophy work is often finding the most inefficient way to move to increase moment arms and tension within the targeted muscle, and leave aiding muscles out of the equation.

[@pubjitsuguy8596]

Eccentric upright rows slow down is a great one.

[@noelgreer3966]

Thanks for posting something new for me to get into the right mindset for the gym!

[@ekiboi5746]

Who is this freakin swole Krillin and what have you done to Dr. Mike??

[@timmythistle6615]

To be fair, Krillin is swole af. Just because Krillin is short doesn't mean he's not jacked.

[@DrRRaza]

Love this man's humour.

[@ParvParashar]

Excellent video! Phenomenal work. Loved the insight and high quality comprehensive information. Joey technique is amazing and Dr. Mike explanation and advice is top-notch as always! 💪🙏👍

[@bobjenkins4925]

Love the shrug form. Much more convenient to use that form than it is to use double the weight with straight arms.

[@mstingray]

The adj bench at the back angle you're using for the rear raises and bent facepulls could be a good physical cue for technical failure especially if you're feeling out the exercise without a coach. if your chest moves off the bench, that's technical failure.

[@sourikray1993]

Amazing tip!

[@binchili]

What?

[@user-ly9qz1bi1v]

Great stuff. Waiting for my tattoos to pop up and for you next videos. :)

[@bhe317]

Dr Mike is one of the funniest people on the internet

[@Ficcator]

Mike makes this educational video the best comedy ever :D

[@nicolaskeith8872]

"they don't knoooow uuuu, nuh-uh! you're an independent strong black woman, who don't need no man!" absolutely loving this, you gais

[@voninselher4883]

We need more of these!

[@garymurfee4290]

This is terrific, Mike. Great points re strict form and failure looking unspectacular.

[@anasasim3856]

I think this is a really good combo, these are the exact muscles everyone has poorly developed.

[@ParvParashar]

I really love this duo! This is one of my favourite video because of all the great information and humour. 💪

[@chrisweidner4768]

Saved. Thanks brother. All the best. Always.

[@bishboria]

Thanks for this! Really enjoying your "... and how to fix them" videos. Would love to see a beginners fullbody workout video! Before the lockdowns started I used to manage going to the gym to train for about 6 weeks, progressively getting more tired and eventually getting burned out and having to take a few weeks off to recover. Didn't make much progress after doing that a few times. Gyms are still closed in the UK, nightmare.

[@mybp3]

Brilliant. Thanks, Dr. Mike

[@nilo7727]

Another sweet workout from Dr Mike👌😎

[@jasonliggett888]

Great video! The Exercise #1 set rep clip accidentally showed Exercise #2's video clip.

[@case384]

Definitely trying this. Think you meant *Dumbbell Face Pulls, not Barbell as in the description and video title edit @ 3:40

[@nelsoncruz184]

Thanks Doc and huge demonstrator Joe and doggy

[@TheEddiedash]

Goddamnit Mike!-We love you!

[@mynamegoeshere78]

Finally a vid he's not swearing like a sailor at the person training.

[@pricerowland]

I always get a Rocky with his coach vibe from these videos.

[@s3rutob1]

Mike got that sass! "They don't know you! Mmmmhmmmm"

[@Eudaimonia88]

Best channel on the planet!

[@jadsafa8332]

This is in my split along with abs and front delts i will do this tomorrow with an additional front delt exercise

[@TheGroundedCoffee]

Everybody needs a training buddy like dr Mike.

[@zuhairyassin505]

That tilt hits the traps 10000%

[@maikjansen2332]

Joe has IMO the perfect Physique

[@ghfjfghjasdfasdf]

Need to rebuild my shoulder.... this is right up my alley!

[@Dddd.6754]

Wow szatt strength 😍😍😍😍😍

[@greenpighunter6930]

Excellent

[@30patriote]

very good content!!!

[@icezekiel6189]

My wrists feel like they are going to pop out on those upward rows, tried adjusting width of grip and height I lift (the latter helped but feels like cheating). Absolutely sucks because I feel like I can handle more weight just awful scrawny wrist genetics strike again. Despite that one struggle it feels real productive so I've kept doing in once a week on my rest day.

[@RealAntek]

Have you tried straps?

[@rezahosein7863]

Liked the vid also appreciate the Trinidad&Tobago flag on the wall, being trini myself it was a nice surprise.

[@otstent985]

Dr mike 🙏🏿🔥🔥💯

[@loveinthevalley]

"Forearms recover quick..." Tell mine that because frigging hell...

[@Berserkr696]

3:38 Barbell face pulls are gonna hurt!

[@ShreddedShredder0]

The content we needed, but didn't deserve.

[@CCSABCD]

RPE 1

[@jackalbane]

Love the new intro.

[@lettucetomatoonion]

Tbh I used 8's for rear delt flies high reps 5 sets felt work...when I woke up the next morning my first tat appeared

[@msanna4]

Love the video. Ok upright rows are dangerous for shoulder impingement. True or false ? I'm not sure if I should do them or not....

[@siddhantjaiswal4231]

Will make this the 4th day of a 3-day full body split

[@JasonSkydive]

I feel like I want to add some heavy overpresses in the beginning just to kick things off with a heavy compound.. would this be a good workout to do that? Or save it for another day?

[@KeysiNinja]

Does the dog only have 3 legs? Great combo of exercises, going to try this in my next meso.

[@mikelozano4292]

Hilarious... Great video!! Can’t wait to try this workout.👏🏼👏🏼

[@markscholey2101]

Is that 225 on the upright row Dr Mike?

[@lukelafontaine9483]

Dang! I'm switching to upright rows! I'm noticing the slight rotation in the shoulder at the top of the movement. Would that make it a superior movement to lateral raises, because of the direction in which the muscle fibers travel in the shoulder?

[@thewaterbear]

Could you use isometric holds at the top for the traps instead of a traditional shrug? The range of motion just always seems so small?

[@muscularclassrepresentativ5663]

That's the traps full rom

[@itsthatguy6878]

love the sassiness

[@nuavecmoi]

Can you do a video on shoulder using a cable machine?

[@rickniu4153]

wait Dr Mike, if I have small forearms do people suspect that im not a chronic masturbator?? Thats absurd! I worked hard for that title!!

[@lensgreve]

3:00 HAHAHA

[@hangonsnoop]

This workout is brutal enough for Dethklok!

[@zafarsatti4514]

Beautiful doggie

[@jacobhollis3597]

Would you say the second exercise is like a standing urlacher

[@jamestipton7872]

Do we do these on arm day, or chest/back day?

[@DatKundalini]

Did he just upright row 225? Holy shit!

[@Cuzjudd]

Proper side on view would be helpful to see back angle

[@drip369]

Not a HeMan but Joey is TheeMan

[@Olsonic]

The idea that you could do this workout in 30 minutes is absurd

[@tehseenchanna3564]

dr mike thanks please bring more brutalllxxx leg and delts workout

[@intensemojo]

I'm a subscriber to Joey's channel, but he just doesn't look like a Joey. Bogdan, Vladi, something else. These scientific programs are tremendously valuable and a great addition to the RP channel -- thank you for doing these.

[@mattc4266]

why do an isolation exercise before the compound variant ?!

[@Eplemos4Life]

Matt C they hit rear delts more, the compound hits side delt more. Also gives some pre fatigue in shoulders so that the compound weight is reduced thus feeling it more in delts and not traps.

[@mattc4266]

HeyNowww ahh so the old bro myth of pre exhaust !

[@Eplemos4Life]

@@mattc4266 yup, works like.a.charm.and.the pump is insane

[@GYMofLIM]

I do it sometimes to warmup the joint

[@mattc4266]

LIMSGYM that’s different cause you’re staying far from failure

[@danielnewnham8561]

Dr mike would be literally the worsts best training partner

[@tacuu1305]

Hi guys, can u help me? Is this work out should be once a week or twice a week? I have been doing twice a week for a month. It is really challenging. Am i doing wrong? And i've added ohp 3x5-8

[@jonlewis1578]

Is the upright row not dangerous?

[@burdmann24.7]

All movements can be dangerous with bad form and/or too much weight. That being said ppl typically get shoulder impingement from above stated mistakes combined with the internal rotation in the up right row. Hope that helps!

[@gracefool]

They're dangerous for people without the requisite mobility. Just like everything else.

[@TheGreektrojan]

Their danger is a bit overhyped. Use common sense. If you feel impingement/joint discomfort with upright rows, don't do them and use something else. If not, they are a good excessive (I wouldn't do them all the time but really you shouldn't be doing any lift continuously over time, variation is useful and limits repetitive motion injuries).

[@warforglory]

I am not a master baiter, Mose however he is the master baiter

[@peterpartridge3612]

I am just curious, is this all you would do in one workout?

[@jwgosla08]

What's Joey's split? I would very much like to run that.

[@Eplemos4Life]

Why

[@tjp2957]

You are not a 250 lbs pro strong man, so wouldn’t be hugely relevant to you. There’s nothing magical about splits, train a muscle group when it’s ready to be trained again.

[@sungameloc]

Have you learned absolutely nothing from these videos??

[@jwgosla08]

Not gunna lie, you guys got me ☠️. I can’t believe I totally forgot that sh** 🤦🏻‍♂️. I guess I need to take notes. Also, f*** all three of you lol. And I’m a 275 strong man, quite relevant 👍🏽🖕🏽.

[@Eplemos4Life]

@@jwgosla08 😆

[@utgardkraft1412]

Any viable substitutes with a barbell for those dumbbell moves? I am equipment impaired and only possess a barbell.

[@jamesmitson4777]

Wide upright row to chest level

[@Reegansamlal2]

Ayyye, just noticed a Trinidad and Tobago flag in the back

[@StikkyIkky]

9:57 was so out of pocket, but gave me a new goal to reach

[@FannyMag]

Clark Gary Williams William Thompson Anthony

[@StrongButAwkward]

Wow that flag being in the background when this was filmed certainly aged well and will continue to only age well in the future I'm sure. What a *great* idea to have the symbol of a status quo, boot licking reactionary counter-movement meant to undermine a grassroots citizen lead calls for equal treatment and respect for life (while in ironically hilarious fashion *also* being a clear example of disrespecting the flag through modification of it) in the background of a video you want to uncontroversially convey some hypertrophy training information into the internet. If I know *anything* about the internet you can be sure this will cause *no problems whatsoever* in entire future of this video's existence.

[@watsonkushmaster3067]

im not american, please translate to an european

[@watsonkushmaster3067]

@Alex H damn...interesting

[@lachlansmith8411]

Yeah that flag is gross as fuck. I don't know if this is Mike's personal gym or not, but I personally think it's pretty strange that a self claimed libertarian such as him would rep that bootlicking shit 🤷‍♂️

[@malcolmmcwhirter3357]

Thanks for bringing this up. This is at Joey’s gym, he displayed it on another video and it definitely left a bad taste in my mouth. Obviously the quality of his information and content should speak for itself, but I think it’s also really irresponsible to publicly display something like that.

[@malcolmmcwhirter3357]

It's time To be fair he didn’t use any name calling, just wanted to start some discussion. The thin blue line flag has a very questionable philosophy. It’s based on the idea that humans (especially minorities) are at their core violent and and savage, and that only the fear of getting the shit beat out of them by cops is what keeps society in order. Do you really think that’s the case? Is that the only reason you obey the law? We all want freedom to voice our opinions but also to feel safe from crime as well as police.

[@I_the_indian_thunder]

What's the intro music?guys pls anyone? And also the other one in the background?pls help

[@pretty_flaco]

i’m here from the future… 😮

[@MrEazyE357]

Glad yall are doing your thing but you should burn that flag.

[@bono9814]

You better never call the cops for help ever

[@trufan7358]

I agree. That flag is the product of political nonsense from the GQP. And as a former marine that's carried a federal badge for over 2 decades, I stand behind my statement.

[@mikebrown7143]

​@@trufan7358as a 23 year infantry vet that flag is a product of ignorant people who refuse to accept accountability for their own actions and look to blame it on race or cops or anything convenient. They make people like Floyd into prophets and Mike brown into astronauts with unlimited potential. Race hustlers have indeed focused on the few instances out of millions of stops each day and media has parlayed a one percent instance and sold it as a norm.

[@greuju]

Didn't know actually gay people watched this guy.

[@tomd4748]

Is this man doing upright row with 225?

[@fiatkarmal2429]

Proudly staring at Trinidad flag.

[@mussersbowsboatsandscience6610]

I thought upright rows cause rotator cuff damage, kept waiting to hear not to do this or how to avoid this injury....

[@binchili]

Wdyt about this?

[@mussersbowsboatsandscience6610]

@@binchili I though Athlean X was against them becuase of rotator cuff injury

[@abishekravchand]

I Binge watch ur videos like a Netflix series 😪

[@carloscesar8603]

How on gods green earth did he do that in 30 minutes?

[@hornyleftbuttcheek856]

Dog do be buff doe 😳

[@indyfreeman7172]

Mikes comentary on the forearm set was sus as cant lie

[@tomd4748]

I thought I invented bent over shrugs. Huh…