Name: Playbook - Andrei Deiu - Shoulders and Abs
Uploaded: 2022-09-30T21:33:29.202Z
Duration: 45 min
Description: Shoulders and Abs

El-MORADO

- 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

- With your back supported start with the bar at the shoulders
- Press the bar up to full arm extension
- Lower the bar to the starting position

Barbell Shoulder Press

- Face away from the machine and hold the cable handles in between your legs 
- Keeping the arms lengthened, lift the cable so your hands are just above shoulder height 
- Keep your spine long throughout

Cable Rope Front Raises (Left)

Cable Rope Front Raises (Right)

- 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

- 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

- Using a cable, hinge forward at the hips and and hold onto the handles with a neutral spine 
- Crunch elbows into your body as you engage the core 
- Hold for 2s and then release

Cable Crunches

Shoulders and Abs

Iosif Pap

Hussein

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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