Name: Playbook - Alex Rice - SHOULDER WORKOUT
Uploaded: 2024-03-29T18:23:04.763Z
Duration: 45 min
Description: SHOULDER WORKOUT

Taylor

Alyssa

Time for boulder shoulders!

4 sets | 10 barbell overhead press

SUPERSET
3 sets | 12 lateral raises into 10 (each) plank shoulder taps

SUPERSET
3 sets | 10 (each) dumbbell snatch into 8 6 way raise

2 sets | failure cable 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

SUPERSET
12 lateral raises into 10 (each) plank shoulder taps

- 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

- Begin in a push up position
- Lift one arm off the ground and tap the opposite shoulder, repeat on other side
- the goal is to complete this with as little movement as possible

Plank Shoulder Taps

SUPERSET

SUPERSET
10 (each) dumbbell snatch into 8 6 way raises

- 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

Dumbbell snatch

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Move the dumbbells to forward of the shoulders
- Raise the dumbbells to overhead
- Reverse the sequence back down to starting position

Dumbbell 6 Way Raise

- Pull the rope towards your face with elbows flared outward, engaging your rear delts and upper back
- Slowly return the weight back to starting position

SHOULDER WORKOUT

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