Jesse James West’s shoulder workout contains a mix of isolation and compound movements that hits all three shoulder deltoids.
Did you ever notice that nearly all upper body exercises engage your shoulders in some way? As a weightlifter, developing strong shoulders is crucial to handle the heavy weights in back and chest exercises. Let’s dive into Jesse James West’s and Jeremy Buendia’s shoulder workout collaboration.
Jesse James West is a fitness influencer, athlete, and bodybuilder with a shredded physique and almost 3 million YouTube subscribers. Last year, he competed in his first professional competition and won a prize. He is also known for never shying away from challenges and collaborations and has some awesome workouts with industry greats like Jay Cutler and Ronnie Coleman.
| Full Name Jesse James West | ||
| Weight | Height | Date of Birth |
| 176 lbs | 5’10” | 01/25/2000 |
| Division | Era | Nationality |
| Men’s Physique and Classic Physique | 2020s – Till date | American |
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Jeremy Buendia is an American bodybuilder who set the professional standards for the Men’s Physique division before taking a break in 2018. This four-time Mr. Olympia Men’s Physique champion competes in the IFBB Pro, and the 32-year-old pro recently announced that he is returning to the Olympia stage this year. He looks forward to winning the title for the record-setting 5th time.
Buendia established himself as a top performer at the Mr. Olympia event in 2013, where he won silver, and the following year he claimed the top prize. He went on to win it for 4 consecutive years before taking to the sidelines in 2018.
In this collab with Jesse James West, Buendia shared important tips and discussed the importance of reflecting on small wins. The session will help West prepare for a show in a couple of weeks. Here’s a look at the routines they did and how you can use the same to build those much-coveted boulder shoulders.
| Full Name: Jeremy Buendia | ||
| Weight | Height | Date of Birth |
| 200- 205 lbs | 5’8” | 10/10/1990 |
| Division | Era | Nationality |
| Men’s Physique | 2010s – Till Date | American |
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Jesse James West and Jeremy Buendia’s Shoulder Workout
This is Jesse James West and Jeremy Buendia’s shoulder workout, including some supersets. Jesse James West was up to the task as he is no stranger to workout hard. He makes it a challenge to hit his goals with a fast-tracked challenge most times.
While discussing the workout, Buendia reveals that he currently weighs around 200- 205 lbs. He also shared that he eats lots of proteins and consumes calories in a surplus daily to gain muscle. Here are the exercises they did for this video.
| Exercises |
| Dumbell Lateral Raise |
| Hammer Strength Shoulder Press |
| Cable Front Raise |
| Plate Overhead Press |
| Cable Rear Delt Fly |
| Bent Over Dumbbell Rear Delt Raise |
Dumbbell Lateral Raise
The dumbbell lateral raise is an isolation exercise that targets medial delts. This strength training exercise also works on the trapezius muscle in your upper back, builds the deltoid muscle group in your shoulders, and broadens your V-taper. This routine is a great way to build boulder shoulders, and this study shows how the lateral raise specifically activate your shoulder muscles (1).
The dumbbell lateral raise is a great accessory exercise to add volume for muscle hypertrophy. West and Buendia do a triple drop set four times during this workout.
Hammer Strength Shoulder Press
While the Hammer Strength shoulder press primarily targets the chest, it also builds the shoulder and triceps since it’s a pushing compound exercise. But the anterior and lateral delts get the most activation.
For this exercise, the two hardcore bodybuilders start with two warmup sets. They then have fun doing three working sets, then move to the next one.
Cable Front Raise Superset Plate Overhead Press
Cable front raise is an upper body isolation exercise focusing on the anterior and medial deltoids of the shoulders. Bodybuilders typically use this one as a finishing exercise to their workout. It improves the strength and function of the shoulder muscles to improve shoulder mobility. Buendia called this particular workout his “bread and butter for sure.”
Plate overhead press work on the pecs, delts, triceps, and upper back. Particularly, this exercise strengthens and increases the size of the shoulder muscles. It’s commonly used to reinforce the muscles that surround your shoulders (2). Jesse exclaimed that after doing that superset, it was the most insane one he had ever done.
Cable Rear Delt Fly Superset Bent Over Dumbbell Rear Delt Raise
Cable rear delt fly is an accessory exercise that strengthens the rear delts. It also recruits support from the rhomboids, traps, and lats, improving your posture.
If your rear delts are not strong enough, it can impact your strength in other movements. This is because your shoulders aren’t strong enough to handle exercises such as bench press. The cable rear delt fly can help you build and strengthen your rear delts. Jesse James West calls this routine “The Buendia Special.”
Supersetting bent over dumbbell rear delt raises increases the rear deltoids’ strength and growth. For those wondering, the rear delts are the small muscles at the back of your shoulders (3). This movement also works on your rhomboids, the lower and middle trapezius, and parts of the rotator cuffs. It was Jesse James West and Jeremy Buendia’s last workout for the day.
You can watch the full shoulder workout below:
More Bodybuilding Workout Collaborations
Did you enjoy Jesse James West and Jeremy Buendia’s shoulder workout collaboration? Then you should check out some more collaborations by athletes below:
- Eddie Hall and Larry Wheels Collab for a Boulder Shoulder Workout
- Jesse James West Takes On UFC Pro Michael Chandler Following Intense Workout
- Chris Hemsworth Makes Dreams Come True Training With Arnold Schwarzenegger
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References
- Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International journal of environmental research and public health, 17(17), 6015. https://doi.org/10.3390/ijerph17176015
- Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2022). Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. Frontiers in physiology, 13, 825880. https://doi.org/10.3389/fphys.2022.825880
- Bakhsh, W., & Nicandri, G. (2018). Anatomy and Physical Examination of the Shoulder. Sports medicine and arthroscopy review, 26(3), e10–e22. https://doi.org/10.1097/JSA.0000000000000202
