We changed the split this week to stimulate our muscles in different ways. This was also based on how my body has been feeling, which is a little low energy. Today is shoulders and triceps, which we haven’t trained together on Project Inferno until now.

This workout begins with reverse machine flyes to hit rear delts. I really want to get that big cap on the back of my delts for my quarter turns when I’m on stage. This move is also a great warm-up move for getting blood into the shoulder joints. Most people save training their rear delts until the end of their workouts (if they bother to target rear delts at all). Just like calves, though, always bumping smaller muscles to the end of workouts prevents them from developing, and you don’t want rear delts to be a lagging body part.

Then I also hit rear delts with reverse dumbbell flyes, my second exercise for this workout. I learned this move from my coach John Meadows. You lean over the bench, and you pull the weights as though you’re emphasizing your pinkies. For this move, I was also just swinging the dumbbells. That’s because you’re only trying to emphasize the contraction in your rear delts, and you want to do that over and over in as short a time as possible. You’ll perform 30-35 reps per set so you don’t need to go to full extension. Once you get past a certain point, you’re working back and not rear delts. This is a small range of motion performed with a heavier weight to get more of a pump into your rear delts.

This is one of the ways I take advantage of a low-energy day: Really emphasizing a small muscle group that I know needs work.

Next up is cable lateral raises to hit the middle delts. I feel like you get a little more isolation when you use cables for this muscle. I perform this move with dumbbells more often, but it’s good to mix it up and use cables. I perform the cable version one arm at a time while leaning away from the apparatus with my working side, holding onto the upright bar for stability. Notice on some sets I pull the weight from behind my back to get more isolation in the middle delts and a longer range of work for each rep.

The last isolation move for delts is incline front raises to hit the front delts. The first several reps are performed with strict form, but then for the last reps, I swing the weights from behind my body. That may sound counterintuitive, but your front delts are tired at this point from strict reps, but we want to fry every last fiber. These cheat reps help us achieve that.

Then my last exercise for shoulders is a pressing machine. I like the ones with independent arms to work each arm separately, although I perform them in tandem. I included rest-pause at the bottom of each rep to finish off shoulders.

For triceps, I begin with lying dumbbell extensions. Start light with this move to warm up your elbows. This puts more pressure on the elbows than other starting moves such as triceps pressdowns, but my elbows are feeling good today. If you feel pressure in your elbows, then you should choose a different starting move. Notice that I allow my elbows to drift just a bit past my shoulders to create a greater stretch in the triceps. Hold this position throughout the movement—you don’t want to allow your upper arms to move because that reduces the work your triceps perform.

This move hits the long heads of the triceps, so we’re going to shift to cable pressdowns next to work the middle heads. Finish up your triceps work with one final set of one-arm reverse cable pushdowns performed to failure. This is a great finisher. 


Download the Workout


Morning cardio



Perform 50 minutes before consuming food


Reverse Machine Flyes 6 sets x 20 reps
Reverse Dumbbell Flyes 4 sets x 30-35 reps
Cable Lateral Raises 3 Sets x 16 Reps
Incline front Raises 3 sets x 16 reps
Machine Shoulder Presses 4 sets x 15 reps
Lying Dumbbell Triceps Extensions 5 sets x 25 reps
Triceps Pressdowns 4 sets x 20 reps
One-Arm Reverse Cable Pushdowns 1 set x FAILURE

Post-workout cardio



Perform 35 minutes immediately after weight-training or add this session later in the evening



Today, I felt a little low energy at the beginning of my workout. That’s going to happen, and you either need to shift your workout split or make some changes to the one you had planned. You may not want to train a larger body part on a low-energy day. Remember that I believe in instinctive training, where you really listen to your body. This isn’t a free pass to skip your workouts—it’s advice on how to change up your workouts during the week based on the needs of your body.

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