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

El-MORADO

Mike

Oscar

Shoulders & Triceps 

Superset 
- DB shoulder press 4 x 8-12 reps
- DB front raises 4 x 8-12 reps

- DB lateral raises 3 x 10-12 reps, 4th sets triple dropset

Superset 
- Neutral grip shoulder press 3 x 8-12 reps
- DB rear delt flys 3 x 8-12 reps

- Pec deck rear delt flys 3 x 10-12 reps

Superset 
- DB Skull crushers 4 x 10-12 reps
- Push ups 4 x 10-12 reps

- Triceps pushdown 3 sets x 10-12, 4th set triple dropset

- DB shoulder press 4 x 8-12 reps
- DB front raises 4 x 8-12 reps

- Press your spine against the seat and start with your elbows bent and dumbbells at shoulder height 
- Engage your core and press the dumbbells overhead bringing the weights close together at the top

DB Seated Shoulder Press

- 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

Superset

- Sit with spine in neutral and dumbbells down at your sides 
- Keeping the arms lengthened, lift the dumbbells to shoulder height

DB Seated Lateral Raises

DB Seated Lateral Raises (triple dropset)

- Neutral grip shoulder press 3 x 8-12 reps
- DB rear delt flys 3 x 8-12 reps

- Press your spine against the seat and start with your elbows bent and dumbbells at shoulder height 
- Hold the dumbbells with palms facing in and elbows forward of the body
- Engage your core and press the dumbbells overhead 
- Lower the dumbbells with control

DB Seated Neutral Grip Shoulder Press

- 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

- Press your chest against the bench and lengthen your arms in front of you 
- Open the arms laterally and squeeze into you rear delt 
- Move in a slow and controlled manner

Machine Pec Deck Rear Delt Fly’s

- DB Skull crushers 4 x 10-12 reps
- Push ups 4 x 10-12 reps

- Extend arms so they are at a 45 degree angle from your face 
- Bend at the elbows as you rotate the weights so your palms are facing each other 
- Lengthen the arms back to your starting position and squeeze into your bicep 
- Keep the elbows steady and move from there

DB Skull Crushers

- Start with feet together and hands directly under you shoulders 
- Elbows bend at a 45 degree angle as you lower your chest towards the ground 
- Keep your spine in neutral and your core engaged

Push Ups

- Start with your feet a little narrower than hips distance and a slight hinge at the hips 
- Pull the elbows into your side body as you press down on the bar 
- Hold at the bottom for about 2s as you squeeze into the biceps 
- Release the bar back up to the starting position with control

Shoulders & Triceps

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