It was the guyship boy, I have to be pro, Tarris Ruffin. First runner-up of the Olympia this weekend. One day passed the show right now, we're going to be training up our body just to get a little bit of a pump. Just keep things flowing after the show. We are in Orlando training at Iron Religion Gym, so let's go ahead and get it started. Alright guys, so first exercise I'm going to do is just saying climb bench press. Now you don't have to do the same angle as everyone else. Try a couple different angles that can definitely help. The rib cage size is definitely going to depend on how things are working. On top of that, you also don't need to have your elbows all the way up here. Somewhere in this range, anywhere in that range is good. Just feel out what feels best for you and both from there. Those are a couple of good tips there. Also, I see a couple people, not many people do this anymore, but they bang the ends of the dumbbell together. You don't need to do that. You lose a lot of tension all the way in here. You just need to come up about here and do it about shoulder width apart and that's perfect. It was the guy, so next exercise is going to do a little back one. This is specifically for laps. The thing I see a lot of times is people don't really know how to hit their laps. They do like the wide grip rows, they're pulling like at this angle. And if you notice, that's more so going towards my upper back. So what you want to do, actually anything, any exercise here. When you're working laps, you want that upper arm, post to the body. Whether it's a pull down or a row, anything you're doing there, you want to post to the body. Also, when they're talking about doing your laps, you don't need to arch the whole lot. You actually want like a neutral spine, that'll help you reach what people call the lower laps. Also, when you're, this is a little tension you can do, they see what the fully linkedin' lap is. There's a lot of people end up here. This right here is not a fully linkedin' lap. That actually goes past where your lead through part portion is and make it shorter. So you just turn your arm up, right and pull outwards and up. And this is about most people's fully linkedin' that right here. You should feel that and anything higher, it actually doesn't get any tighter. So those are a couple of tips there. I'm going to do about two to three sets. And yeah. Alright guys, so the next exercise is going to be a cable side raise. I honestly like cable side raise better than dumbbells. The reason for that is for the dumbbell in this range is not really doing much because gravity is pulling down. It doesn't really get hard to like get in this range here. And it's the hardest up here where you're the weakest. So I like cables because it's constant tension throughout the movement. It actually follows your natural transcurve. So it's heaviest down here and as you come up to where your weakest, it gets a little bit lighter. So it actually allows you to work a bit harder that way. So honestly guys, if you have a chopper for your side delts, great exercise. I know a lot of people talk about for big delts. You want to do presses. Presses mostly work your friend delts. If you need bigger friend delts, which most people don't need. But if you need bigger friend delts, then presses are a great idea. If you really are just trying to get wider, go to those side delts there. Cable raises are a great option for you. Alright guys, so people always ask me heavy weight with bad form or good form with light weight. Answers both, you want heavy weight with good form. So basically go as heavy as you can. If you can do 200 pounds like this, then do 200 pounds like this. But if you're all like this at the end of the day, you're balancing this stuff, then don't do that. So you definitely want to live as heavy as you can while doing the properly. So that's kind of the answer there. For me, this is the way I use, for this exercise. I do try to get a little bit stronger each and every week. So eventually I'll get up to like 50 pounds, 100 pounds or whatever. And yeah, that's kind of how you want to do that. What's it saying? A little longer. A little longer. But yeah, honestly, or just a longer rope. Like if you could buy it like the usually like white longer ones you can get. That was a good two. So why didn't you switch it out? Because this one's a bit longer. So you've got a little bit of, you can get in a better like position bodywise. It's like a figure out how to do this machine here. There we go. Alright guys, so next exercise is going to be your rope pull downs. I think cables are great out there here too, just because a lot of dumbbell stuff causes people elbow issues. And if you start to get elbow issues, that's going to be the biggest thing that will be back from bigger triceps. You need to be able to push yourself and feel good while you're doing it. The more things hurt, the less the way you're going to be able to use the less you can be able to push yourself to the actual failure. So the better things align with your body, the better that stuff is going to be. Personally, I like some kind of like functional trainers. So you take like one cable here, one cable here, bring it out and do it like this. And if you do, I promise you if you do that, it's going to feel great for your elbows. This gym doesn't have that, so rope is also a good option here. But if you're having any elbow issues, we're doing like score crushers, things like that, I suggest you stop if it hurts. And switch to something else that feels a lot better, push yourself. So that's what we're doing this. And now let's go ahead and get started. Alright guys, real quick, another quick tip would be, a lot of people ask like exercise selection, what should you do for a tricep exercise or workout. I believe you should have like one pressing movement, whether it's a tricep dip or a cold spurt bench, it doesn't really matter whichever one you like better, whichever one feels better for you. Another exercise to be some type of push down here or cable or rope. I mean, those that would be the next exercise and then I like to finish with something overhead where you get a really good stretch. And that's also really, really good to finish off with. So those are three exercises I would like to do. If you're ever having any joint pain, a couple of things you're going to have to do is one, if you're early on starting to feel joint pain, switch to exercise. This is the easiest way I can tell people to do a switch to exercise because it's either one of two things your form is off or the exercise doesn't fit your body. I don't know who you are, so it's just best to just switch to exercise. And there's a couple things. So if you're having issues a good way to kind of find an exercise that will help if you still want to train it and want to get a good pump or something like that. Cable stuff is good. When you do it, you want to make sure whatever you're using the rope lines up with the joint here. That way, it's supposed to line up there. That way, it should feel really, really good. You may need to bend over more or something like that, but make sure everything's lined up properly. And that's going to be the best thing for you to join us throughout any time, anytime, in any place. So those are a couple of triceps tips for you, and I hope you like it. I got so next exercise is a bicep exercise now. I know most people don't have this machine and that's totally fine. The key point here is to if you're really trying to help your biceps to grow, it's a fine and exercise where you can push against the pet. So dumbbell, free-chicurls are a great option. Single arm. Anything where you can push against something and really isolate that. It's going to be a great thing. So you're taking your shoulders out of it. You're taking anything else that people do. So sometimes people are like user calves to get a weight up or cheat girl. It's not what you want to do. You don't want to use other body parts to get the weight. I remember your body built and so you want that muscle to work. So definitely when you think about this, push everything against the pet, keep everything tight. And squeeze always at the top, all the way as far as you can get it down. Realize also pressing into that. You don't want a curl and have that shoulder come up. A lot of people will do like this. You don't need to do that just the bicep working here. So that's the tip for the bicep curls today. Hope you guys like it. Alright guys, so that completes our upper body workout today. Now I hope you guys learned a lot and if you got any questions, please feel free to hit us up and ask. 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