Name: Playbook - Amy Williams - Shoulders
Uploaded: 2024-04-28T18:03:12.594Z
Duration: 45 min
Description: Shoulders

Kristin Hebein

Janet

- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
- Brace core and keep body tight
- You may use your legs as momentum to get the bar at the top for the first/start rep

Barbell Military Press

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Incline Shoulder Press

- Lay sideways on an incline bench with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

** Take your rest period after each arm

DB Incline Lateral Raise (side facing)

- With your chest flat on an incline bench and a dumbbell in each hand
- Soft bend in elbows 
- Raise the dumbbells to fully extended 
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Front Raise

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable Cross Rear Delt Fly

Shoulders

Whoop there it is.  Just what I was looking for.

Kristin

YAY for a new routine! I love the change every 4 weeks. LOVED this combo!

Glutes & Hamstrings

Best back work out I’ve ever done! Nailed it!

Shannon

Amber

Back

Great workouts and visuals on proper form. Love making my notes, weights and sets to set future goals!

Erin

Quads

Love the ab and arm mix... Want more arms tho

Shoulders

Community

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