Name: Playbook - Andrei Deiu - Shoulders and Abs
Uploaded: 2022-09-30T21:33:29.194Z
Duration: 45 min
Description: Shoulders and Abs

El-MORADO

Oscar

Hussein

Nicholan7

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

Machine Lateral Raises

- Press your back against the machine and keep the spine in neutral 
- Push the bar overhead and engage the deltoids 
- Use more force to push up and lower slowly, with control
- Use heavy weight, but keep good form

Machine Shoulder Press (Heavy)

- Start with the dumbbells down as your side (palms facing in towards your body) 
- Lift the dumbbells laterally so your fists are in line with your shoulders

DB Standing Lateral Raises

- Holding a dumbbell in each hand
- Lift the dumbbells forward and up until parallel to the ground
- Squeeze your anterior deltoid for a moment
- Lower the dumbbells with control back to the starting position

DB Front Raises

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing you
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the dumbbells out to your sides until they're in line with your shoulders
- Lower the dumbbells with control

DB Bent Over Rear Delt Fly’s

- Hang with your legs long and the shoulders pressed down 
- Lift your feet up as you pike at the hips and bring the knees in towards your chest 
- Squeeze into your abdominal wall as you lift the legs

Hanging Leg Raises

- Lay on your back and press your feet into the ground with the knees bent 
- Lift the shoulder blades off the ground as you engage the upper abs in a crunch 
- Pull the navel to spine

Crunches

Shoulders and Abs

Iosif Pap

Shoulders

Super great work out , the work outs you have set up are amazing I really feel them the following days haha

Shoulders and Abs

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