Train Shoulders Like Four-Time Men’s Physique Olympia Champion Jeremy Buendia

Buendia is laying the foundation for his return to the Olympia stage in 2023.

Four-time Men’s Physique Olympia champion Jeremy Buendia recently announced his new coach for his return to competitive bodybuilding at the 2023 Olympia: founder of Tried N True “TNT” personal training Allen Watkins. Watkins aims to improve Buendia’s physique significantly, starting with capped shoulders. Buendia met with Watkins at Armbrust Gym in Wheatbridge, CO, for a shoulder workout that Buendia uploaded to his YouTube channel on Oct. 31, 2022. Check it out below:

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Superset: Dumbbell Side Laterals & Heavy Partial Laterals

Buendia warms up his shoulders with a standing lateral raise superset with heavy partials to pre-exhaust the side delts. Buendia often pre-exhausts his shoulders, so he doesn’t have to go as heavy on compound movements, which can help preserve his joints.

Shoulder Press Machine

Buendia’s first compound shoulder movement took place on a new piece of equipment at the Armbrust Gym, though the exercise is effectively a seated shoulder press. Watkins has Buendia move through 85 percent of his range of motion, not allowing him to lock out, so the tension stays on the muscle. More time under tension translates to more potential for hypertrophy.

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Watkins kept the overall volume high, believing Buendia’s shoulders respond better to higher reps. Each set sought 12 reps, but Buendia powered through 21 reps on the first set. 

Some people get stuck to a number so much, and it’s more about a feeling.

Watkins explained that trusting the body and going by feel can be favorable to a set rep scheme. Buendia finished with the last set on a five-one-five tempo; a five-second positive, a one-second squeeze at the top, and a five-second negative.

Dumbbell Upright Rows

For their third movement, Watkins has Buendia complete upright rows utilizing dumbbells to alter the line of pull throughout the movement to stimulate the muscle in its plane of motion properly. Watkins doesn’t believe this can be accomplished with a barbell.

I use a dumbbell because I like to go inside-outside. With a fixed bar, your range of motion is trapped, plus dumbbells are easier on the rotator cuffs.

Watkins has Buendia superset rope front raises on the cable machine for the front delts with reverse pec deck flyes. Buendia powers through the superset several times for a brutal pump.

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Reverse Hammer Strength Shoulder Press

Watkins has Buendia perform a Hammer Strength shoulder press, facing the pad for a deeper stretch at the bottom of the movement. Buendia moved through only the top portion of the movement. Below are the exercises Buendia performed during his shoulder training session with Watkins:

  • Superset: Standing Side Laterals & Heavy Partial Side Laterals 
  • Shoulder Press Machine 
  • Dumbbell Upright Rows 
  • Superset: Rope Front Raises & Reverse Pec Deck Flyes
  • Reverse Hammer Strength Shoulder Press

Wrap Up

This workout wrapped up Buendia’s two-day trip to Colorado to map his future 2023 Olympia prep with Watkins. Together, the plan is to chip away at Buendia’s physique to bring Buendia’s best package to date at the 2023 Olympia. As a former Men’s Physique Olympia winner, Buendia has a lifetime invite to the Men’s Physique Olympia contest, so he will not have to compete in a pro show before the 2023 Olympia.

Featured Image: @jeremy_buendia on Instagram