Name: Playbook - Alex Rice - SHOULDER WORKOUT
Uploaded: 2024-03-29T18:23:04.755Z
Duration: 45 min
Description: SHOULDER WORKOUT

ANDREINA

Monse

Paige Morin

Maeza

Rhea

Boulder Shoulders!!

4 sets | 8-10 Arnold Press

3 sets | 6-8 1.5 lateral raises

SUPERSET
3 sets | 10 cable front raise into 12 cable kneeling face pulls

3 sets | 10 dumbbell snatch

- Start standing with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Arnold Press

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells half way down, then raise them back to the top
- Lower all the way down to starting position with a slow and controlled movement
- Entire sequence equals 1 rep

Dumbbell 1.5 Rep Lateral Raises

SUPERSET
3 sets | 10 cable front raises into 12 cable kneeling face pulls

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height
- Pause at contraction then lower with a slow controlled motion

Cable Rope Front Raise

- 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

Cable Kneeling Face Pull

SUPERSET

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

SHOULDER WORKOUT

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