Name: Playbook - Adam Swanson - W1/D4 SHOULDERS/CALVES
Uploaded: 2023-05-07T17:44:41.341Z
Duration: 60 min
Description: W1/D4 SHOULDERS/CALVES

WEEK 1 - DAY 4

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10 Reps @ 65% of 1 Rep Max.

- Don’t let the bar drop below your chin. 
- Brace your core before you press and before you lower the bar.
- Full extension at the top.

Seated Barbell Shoulder Press (65% of 1RM)

- Grab a heavier weight than normal and just work that bottom half of the rep of a Standing Side Lateral.
- Your side delts are most strong at the bottom half of this movement. So let’s take advantage of this.
- Try to prevent as much “swinging” as possible and still keep this movement strict on your shoulders. 
- They should be on fire after these sets. Keep them tight!

Overloaded DB Side Laterals

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Standing DB Side Laterals

Shoulder Compound #1 🔥

- Cross your hands over and grab the opposing “balls” of each cable.
- Take 1-2 steps back from the centre. 
- Slightly lean forward to allow a nice stretch on your rear delts. 
- Maintain a slight bend in your elbows at all times.
- Fly the cables back moving your arms parallel to the floor. 
- Don’t ever let the two “balls” of the cables cross in the middle. Stop before that.

Reverse Cable Fly

- Lead with your elbows. Drive them up towards the ceiling.
- Grab the bar with a slightly inside shoulder width grip.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Barbell Upright Rows

Shoulder Compound #2 🔥

- Sit far enough away from the cable so that there is constant tension at all times and you are not resting even at the bottom.
- Using the front of your shoulders, raise the rope up to eye level, pause, and slowly fight the resistance back down into a stretch.

Lying Cable Rope Front Raise

- Follow a straight line at all times tbat is in line with your collar bones/neck.
- Do not press ahead or behind you. Move straight up and down.
- Separate the rope slightly at the bottom, keeping your elbows in and not flaring them too much.
- Press your hands together at the top of the movement, feeling the pull on your shoulders at all times.

Lying Cable Rope Press

Front Delt Finisher! 🔥

Drop the last set twice. 8 drop 8 drop 8.

- Drop your heels into a full stretch on every rep.
- Raise up as high as you can onto your toes every rep and squeeze hard.

Standing Calf Raise

- Full range of motion.
- Drop your heels into a full stretch.
- Drive the weight up on your toes as high as you can at the top and squeeze.

Seated Calf Raise

W1/D4 SHOULDERS/CALVES

W1/D1 LEGS/CARDIO

Great workout!! Can’t wait for the next one!!

W1/D4 SHOULDERS/CALVES

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