Name: Playbook - Alex Rice - SHOULDER WORKOUT
Uploaded: 2024-03-29T18:23:04.738Z
Duration: 45 min
Description: SHOULDER WORKOUT

Misty

Ellie

Samantha

ANDREINA

Holy MOLY 😮‍💨🥵 shoulders on fire

Emily

One of my favorite shoulder workouts. I’ll be coming back to this one!

Alexandra

Let’s hit boulder shoulders!

3 sets | barbell overhead press

3 sets | TRI-SET
10 around the world
12 bent over rear delt fly
10 standing front raise

2 sets | *lateral raise
DROP SET INSTRUCTIONS
1) grab heavy dumbbells - go to failure
2) grab medium dumbbells - go to failure
3) grab light dumbbells - go to failure
= 1 set

3 sets | 12 cable kneeling face pulls

- Hold the bar with hands just wider than shoulder width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing Overhead Press

TRI-SET

10 Around the world
12 Bent over rear delt fly
10 Front raises

- Hold the dumbbells forward of the body with an underhand grip (palms facing out)
- Raise the dumbbells outward and upward to overhead
- Lower the dumbbells back to starting with control

Dumbbell Around The Worlds

- Standing with a dumbbell in each hand, hinge forward at the hips into a bent over position
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders, engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Fly

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell Front Raises

TRI-SET

INSTRUCTIONS: DROP-SET
1) grab heavy dumbbells - go to failure
2) grab medium dumbbells - go to failure
3) grab light dumbbells - go to failure
= 1 set 

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells to starting position with control

Dumbbell Lateral Raises

- Start in a half kneeling position
- With the pulley set high on the rack
- Pull the rope towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

SHOULDER WORKOUT

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