Name: Playbook - Aaron Miller - W3/D5 Push Day (Shoulder focus)
Uploaded: 2023-07-03T20:31:09.073Z
Duration: 90 min
Description: W3/D5 Push Day (Shoulder focus)

It's shoulder day baby! We are going to target all 3 heads of the deltoids along with some traps.

Let's DO IT.

- Sit back with your feet planted into the floor and a dumbbell at each shoulder, making 90 degrees with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the dumbbells toward the ceiling and slowly bring them down to 90 degrees.

DB Shoulder Press

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

DB Lateral Raise

- Pick a couple of dumbbells and stand with bench slightly inclined with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. - While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbows. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. - Lower the dumbbells back down slowly to the starting position as you inhale. - Repeat for the recommended amount of repetitions.

Chest Supported Lateral Raise

- Sit down on the Shoulder Press Machine and select the weight.
- Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Machine Shoulder Press

- Place a couple of dumbbells looking forward on a slightly inclined bench.
- Place chest on top of head pad while maintaining a neutral spine and neck. 
- Have dumbbells next to each other and lift purely with rear delts, keep the weight light so you only contract them and not other muscles in your back. 
- Bring arms back until forearm and shoulders make a 90 degree angle.
- Try not to swing movements, if you're swinging you're going too heavy.
- Exhale as you lift the weights. 
- Repeat for the recommended amount of repetitions.

DB Incline Rear Delt Flys

- Select the weight you would like to use, then cable slightly taller than your height. Stand to the side and pull cable as if you were doing a rear delt fly. You will want to adjust position as you execute this movement to maximize mind muscle connection.

Cable Rear Delt Pull

- To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
- Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
- While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
- Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Smith Machine Shrugs

W3/D5 Push Day (Shoulder focus)

Kicked my ass.  First time back in the gym in a while.  Thanks bro!

Mike

Csusb2014!

Vitor

W1/D1 Leg Day

This was my first workout with the program cause I like to do chest day on Sunday’s(gym is less busy) and honestly it was the best chest day I’ve had in awhile. I consider myself pretty experienced in the gym and I’ve been following Aaron for awhile so I was curious about his workout plan. Excited to workout for the week after todays successful gym session!

Dillon

uer1992

W1/D2 Push Day

Mark

Man these workouts are killer glade I got this app

Robbie

It was incredible, I really felt the work on my body.

Brian

W1/D3 Pull Day

kade

Awesome! Had to skip the hangin knee ups… sore from yesterday 😂

Brax

W1/D4 Legs Day (Hamstring focus)

Alberto Moreno

W1/D5 Push Day (Shoulder focus)

Adam

I meant to put 5 😩😂 Great Pull Day! 💪🏽

Prince

W1/D6 Pull Day

W2/D1 Leg Day

Went heavier weight today & man my chest & arms are on 🔥🔥🔥 thank youu!

W2/D2 Push Day

Skipped the last three cuz our machine broke 🥲

Gonna do the arm day mod now 💪🏼

W3/D5 Push Day (Shoulder focus)

More workouts from Aaron Miller