The warmup here is with a pilates circle: remember the similar press thing Arnold used to show in the old Muscle & Fitness Magazines? Skip it and just do some extra pushup reps if you like!The first move is the pushup on the knees with a lot of my body weight shifted over my hands, not with my hands in front of my body.Check out the torso position I use!I keep doing banded pushups on knees and then I show the typical mistake done in pushups training, the sway back.After the pushups I do banded chest press on the floor and demonstrate how to adjust the range of motion with resistance bands.I do my V-press with bands on the floor, sets of 10 with peak hold rep in between the sets.In the last minute I do a tall plank with core focus and holding up in the plank until time is up with a mini pause and then I challenge myself to do a pushup start position with one arm out in the air.This was part of my comeback from one of my two big shoulder tears, so pay attention to what I did and do to keep going.In the last set I do alternating left and right with shoot outs for oblique action!

This workout focuses on the adductor muscles, the Inside thighs. I use a pilates circle and a chair, doing both regular reps, isometric peak holds and alternating reps for left and right.I also tell you about how I train my PC muscles randomly to make sure I don't forget my daily wellness routine to prevent bladder weakness or pelvic floor muscle atrophy.After the seated position I go to a supine horizontal hip adduction position on the floor while talking about my favorite motivation: what I'm gonna eat for dinner!Before the end I do several other positions for the adductor muscles just to keep it interesting in various angles.

This is how I do shoulder presses and shoulder raises for safe training sessions.Simple tweaks on form and range of motion definitely transform workouts and help you build more muscle.