Name: Playbook - Andrei Deiu - Shoulders
Uploaded: 2022-09-30T21:33:29.168Z
Duration: 45 min
Description: Shoulders

Hussein

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

Ruben

Oscar

Ahsan Akhtar

Alin

Massive Pump and Burn. Its not everyday I fee l like this. Thanks a lot Andei.
Big Big Fan from Pakistan 🇵🇰

Own Shah

Shoulders:

- Cable rope face pulls 4 x 12
- Cable rope front raises 4 x 10-12
- Machine shoulder press 4 x 8-10
- DB neutral grip shoulder press
3 x 10
- DB alternating front raises 3 x 12 each arm

Finisher:
- Machine lateral raises 7 x 15 (go light, you only get 30 sec Rest between sets)

- 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

- 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

- 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

Machine Shoulder Press

- 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

- Hold a dumbbell in each hand and keep your back straight during the movement 
- Raise one dumbbell forward and up until it is parallel to the ground
- Squeeze your anterior deltoid 
- Lower the dumbbell with control to starting position
- Repeat with the opposite arm

- 12 reps each arm

DB Alternating Front Raises

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

Shoulders

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