Jeremy Buendia Smashes Shoulder Training Session in 2024 Off-Season

Jeremy Buendia, one of Men’s Physique’s biggest stars, is back to training as he seeks to win the sport’s greatest title for a fifth time. In a recent YouTube video, Jeremy Buendia walked fans through his intense shoulder day session which consisted of nine different exercises. In addition, he showed off his physique during his off-season. 

“I’m at a point now from the time now until the time I get back on stage, I don’t have any more time to waste. I get back on stage in the middle of August. That’s what? Six months… so six months from now. There’s no time to let off.” 

When he steps on stage, there is no mistaking Jeremy Buendia’s physique. He carries a devastatingly tight waist-to-shoulder ratio, making it even more challenging for his opponents who intend to out-muscle him. From 2014-2017, Buendia reigned supreme in the Men’s Physique category, dispatching contender after contender. 

After a long hiatus halted his career, Buendia finally returned to the 2023 Olympia contest. In the end, he earned an eighth-place finish, solidifying his standing as one of the best in the world. While he has teased his next venture being outside of the Mr. Olympia, fans are still waiting to see which show Buendia returns to next. In the meantime, he treated his followers with a brutal shoulder workout. 

Jeremy Buendia Pushes Through Shoulder Workout While Bulking in 2024 Off-Season  

Check out Jeremy Buendia’s intense shoulder training session below: 

BREAKDOWN:

• 1. Shoulder press – 2 warm up sets – 4 working sets – 10-12 reps
• 2. Cable lateral raise – 1 warm up set – 3 working sets – 10-12 reps
• 3. superset with incline lateral raise – 1 warm up set – 3 working sets – 10-12 reps
• 4. Incline cable raise – 3 sets – 10-12 reps
• 5. Superset with kettle bell front raise – 3 sets – 10-12 reps
• 6. Cable raise – 3 sets – 10-12 reps
• 7. Superset with dumbbell flys – 3 sets – 10-12 reps
• 8. Rear delt fly – 4 working sets – 12-15 reps
• 9. Lateral raise superset with push-ups – 7 sets – 10 reps

Buendia revealed his dietary and training goals as he looks ahead to his next bodybuilding season. 

“Making a promise to myself to start getting my meals in, five, six meals day, hit the gym at least five times a week. I have sacrificed some lean body mass, I’ve lost some muscle and I’ve lost some weight so I got about three, three and a half more months to pack on some size before I get ready for contest prep.” 

During the workout, Buendia reflected on his progress. 

“I feel that for sure. Got some blood in my shoulders,” says Jeremy Buendia. 

In between sets, Buendia hit a few poses and discussed his intention of getting back to 205 pounds. 

“I’m going to look a lot better within the next month. Probably in straight six weeks I’ll be back to looking 205 and looking huge again.” 

For lateral raise supersetted with push-ups, Buendia decided to utilize Hany Rambod’s FST-7 training system before packing up for the day. Rambod continues to showcase his talents as one of the best coaches in the world, having guided Hadi Choopan, Derek Lunsford, Phil Heath, Jay Cutler, and Chris Bumstead to success. 

With plans to win a competition before his next Olympia in October, Buendia has been mapping out his future. He recently shared his off-season bulking plan, which he plans to extend until the end of February. After that, preparations will surely intensify for the former four-time Men’s Physique Olympia titleholder. 

Judging by his physique update and shoulder workout, Jeremy Buendia is on track for another explosive year. Time will tell if he can prevent the newly crowned Ryan Terry from defending his throne in a few months. 

To watch Jeremy Buendia’s full workout video, click the link below: 

RELATED: Jeremy Buendia Shares a Full Day Of ‘Normal’ Eating During Off-Season

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