Name: Playbook - Andrei Deiu - Shoulders
Uploaded: 2022-09-30T21:33:29.155Z
Duration: 45 min
Description: Shoulders

El-MORADO

Iosif Pap

Hussein

Tezaur

Oscar

Jaweed

Ziko

Ahsan Akhtar

Ankit Sharma

Ryan Aurelio Putra

Alex

I could barely lift up the bottle of water to drink…amazing session!🔥

Adrian Ionascu

Nikos Papanastasiou

Fran De Los Reyes

I hate how the app resets if I exit it off.

Jorge Castillo

Gabriel

Last threeset was amazing, my shoulders are burning

Catalin

Daniel Plopeanu

Rares Pasc

I had the best shoulder session ever today 🔥🔥🔥🔥🔥

MD MAZEDUL HOQUE TANJIM

Soubhik

Incredible, 5 Stars ⭐️⭐️⭐️⭐️⭐️

Auras

Sage

It was great, the variation at the end created a great muscular congestion, this will be very beneficial for people who are learning to train, this guide by Andrei is excellent!

Gustavo

Shoulders

- DB Shoulder press 4 x 10

- Single arm cable lateral raises 3 x 10-12 each arm

- Arnold Press 4 x 12

- Cable face pulls 4 x 12-15

Triset Finisher: (lighter weight, no stopping)
- DB lateral raises 4 x 10-12
- DB front raises 4 x 10-12
- DB rear delt fly’s 4 x 10-12

- 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

- Stand with your feet together and hold the cable with your outer hand
- Lengthen the arm laterally as you engage the medial delt 
- Keep your spine long and your core engaged
- Complete desired reps then repeat on the opposite side

- 10-12 reps each arm

Cable Single Arm Lateral Raise

- Start with palms facing in 
- As you lengthen the arms to press overhead, rotate the palms so they face out 
- Keep your spine in neutral

Arnold Press

- Grab the rope with both hands with your palms facing down 
- Step back until your arms are fully extended 
- Pull the rope straight toward your face, your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend

Cable Rope Face Pulls

- DB lateral raises 4 x 10-12
- DB front raises 4 x 10-12
- DB rear delt fly’s 4 x 10-12

(lighter weight, no stopping)

- 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

Triset

Shoulders

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

Shoulders

Community

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