Frank Sepe and Don Saladino shoulder training day

If you have a day of shoulder training coming up, you might be looking for a great workout to try out for yourself. It would also be nice if you could get some advanced tips and tricks to get the most out of this session.

Look no further, because the sleeveless duo of Don Saladino and Frank Sepe can be your virtual training partner. In this shoulder workout video, they’re joined by Jordan “Muscle Doc” Shallow, who has brought a wealth of knowledge and muscle to the gym.

Watch this video before your shoulder workout day, or save it on your smartphone to have it on standby between sets. In the meantime, some of the cliff notes are below.

Standing Dumbbell Press: 5 sets, 6-8 reps

M+F magazine

The trio begin the workout with a classic exercise – the standing dumbbell press. All three men start with the barbell under their chin and push the weight hard without generating momentum from their legs.

Saladino and Shallow perform their reps to a full lockout before dropping the bar back down. Sepe performs a few reps in his sets stopping before the lockout, which keeps the tension on the deltoid instead of the triceps. As Saladino performs one of his sets, Sepe shared a tip that can help you get the most out of this exercise.

“That slight bend in the knees (pointing to Saladino) will keep pressure on the lower back,” he said.

They also discussed the position of the hands on the bar, and Saladino explained that he likes to keep his hands just outside of shoulder width. Shallow highlighted another key point that can help you figure out what’s best for you.

“A lot of it is going to be dictated by the degree of external rotation,” he said.

Vertical row: 4 sets, 8-12 reps

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

The three men remain at the rack for the next exercise. Once again, Saladino rushes on straight rows. Sepe explained how far to bring the bar when performing this exercise.

“Some go up to the shoulders), but we stop around the chest,” he explained, referring to himself and Saladino. “Modify it to suit your own needs.” Shallow chose to raise the bar much higher, sometimes rising above his head.

“I make it work a bit like a side raise,” he told Sepe. “I go up until the upper arm is at least parallel.”

Saladino tried Shallow’s method and he seemed to like it.

“It felt good.”

One-Arm Cable Lateral Raise: 4 sets, 8 reps

Don Saladino performing a one-arm cable lateral raise for his shoulder training day
M+F magazine

The group moves upstairs to Saladino’s Cable Station, and Shallow has opted for a lateral raise as the next exercise. The cable maintains constant tension on the side delts and allows the handle to move in front of them to maximize range of motion.

Sepe added a few partial reps at the end of his set to make sure he fully fatigued the side deltoids.

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

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

They wrap up the workout with another cable move. This time they focus on the posterior deltoid. They choose to hook onto the cable itself instead of a handle, to get better engagement of the rear deltoids.

When Shallow performed his first set, he stepped away from the stacks to maximize range of motion. He also leaned forward slightly to help isolate the rear deltoids.

“Don’t forget the rear deltoids, especially if you’re competing,” Sepe explained. “When you turn around to do a back pose, they’re going to be exposed.”

“Yeah, mate,” exclaimed Saladino in tribute to Ronnie Coleman, who also enjoyed this exercise.

Do the four-move workout yourself for a test drive to see how it works for you. Sepe and Saladino share live workouts on the Muscle & Fitness Instagram page, and you can see more content by subscribing to the M&F YouTube channel.

Sleeveless Shoulder Workout Day Workout

  • Standing dumbbell press – 5 sets of 6-8 repetitions
  • vertical row – 4 sets of 8-12 repetitions
  • One-Arm Cable Lateral Raise – 4 sets of 8 repetitions
  • Rear Delt Cable Flye – 3 sets of 8-12 repetitions

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