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Frank Sepe and Don Saladino’s Shoulder Coaching Day


If in case you have a shoulder coaching day arising, then you definitely could be in search of an amazing exercise to attempt for your self. It could even be good when you might get some superior ideas and tips to take advantage of out of that session.

Look no additional, as a result of the Sleeveless duo of Don Saladino and Frank Sepe could be your digital coaching companions. On this shoulder exercise video, they’re joined by Jordan “Muscle Doc” Shallow, who introduced a wealth of information and muscle to the fitness center.

Watch this video earlier than your shoulder coaching day, or hold it in your smartphone to have on standby between units. Within the meantime, among the cliff notes are under.

Standing Barbell Press: 5 units, 6-8 reps

M+F Journal

The trio start the exercise with a traditional train – the standing barbell press. All three males start with the barbell under the chin and press the load up in a strict method with out producing momentum from their legs.

Saladino and Shallow carry out their repetitions to a full lockout earlier than decreasing the bar again down. Sepe carry out some reps in his units by stopping in need of lockout, which retains rigidity on the deltoid as a substitute of the triceps. Whereas Saladino performs one among his units, Sepe shared a tip that may assist you to take advantage of out of this train.

“That smooth bend within the knees (pointing to Saladino) will hold strain off of your decrease again,” he stated.

In addition they mentioned hand place on the bar, and Saladino defined that he likes to maintain his arms simply exterior of shoulder width aside. Shallow pointed one other key level that may assist you determine what’s finest for your self.

“It’s going to largely be dictated by how a lot you possibly can externally rotate,” he stated.

Upright Row: 4 units, 8-12 reps

Frank Sepe performing a standing barbell upright row exercise for his shoulder training day
M+F Journal

All three males keep on the rack for the subsequent train. As soon as once more, Saladino leads off on upright rows. Sepe addressed how far as much as carry the bar when performing this train.

“Some carry it up all the way in which (to the shoulders), however we’re stopping at across the chest,” he defined, referring to himself and Saladino. “Modify it based mostly by yourself wants.” Shallow opted to carry the bar up a lot larger, generally going up over his head.

“I make it work sort of like a facet elevate,” he advised Sepe. “I am going up till the higher arm is at the least parallel.”

Saladino tried Shallow’s methodology, and he appeared to love it.

“That felt good.”

Single-arm Cable Lateral Elevate: 4 units, 8 reps

Don Saladino performing a Single Arm Cable Lateral Raise for his shoulder training day
M+F Journal

The get together strikes upstairs to Saladino’s cable station, and Shallow opted for a lateral elevate as the subsequent train. The cable retains fixed rigidity on the facet delts, and permitting the deal with to maneuver in entrance of them maximizes the vary of movement.

Sepe added some partial reps to the tip of his set to make sure that he utterly fatigues the facet delts.

Rear-delt Cable Flye: 3 units, 8-12 reps

Jordan Shallow performing a rear delt cable flye for his shoulder training day with Frank Sepe and Don Saladino
M+F Journal

They conclude the exercise with one other cable motion. This time, they’re specializing in the posterior deltoid. They decide to carry on to the cable itself as a substitute of a deal with, to allow them to get better engagement of the rear delts.

When Shallow carried out his first set, he stepped away from the stacks to maximize the vary of movement. He additionally leaned ahead barely to assist isolate the rear delts.

“Don’t forget rear delts, particularly when you compete,” Sepe shared. “If you flip round to do any pose from the again, they will be on show.”

“Yeah, buddy,” Saladino exclaimed as a tribute to Ronnie Coleman, who additionally loved this train.

Take the four-movement exercise for a check drive your self to see the way it works for you. Sepe and Saladino share exercises reside on the Muscle & Health Instagram web page, and you may see extra content material from them by subscribing to the M&F YouTube channel.

Sleeveless Shoulder Coaching Day Exercise

  • Standing Barbell Press – 5 units of 6-8 reps
  • Upright Row – 4 units of 8-12 reps
  • Single Arm Cable Lateral Elevate – 4 units of 8 reps
  • Rear Delt Cable Flye – 3 units of 8-12 reps




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