Name: Playbook - Andrei Deiu - Shoulders
Uploaded: 2022-09-30T21:33:29.176Z
Duration: 45 min
Description: Shoulders

El-MORADO

Fuck great broski  i need  more power 💪 🔥 💚 ✨️ 😎

Oscar

Gustavo

- DB seated shoulder press 4 x 10, 1 x Failure
- DB seated lateral raises 4 x 10, 1 x Failure
- Barbell front raises 4 x 10, 1 x Failure
- DB bent over rear delt fly’s 4 x 10, 1 x Failure 
- DB shrugs 5 x 10

- 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

- 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

- Place hands at shoulder width 
- Keep arms lengthened and raise the bar to shoulder height 
- Keep scapula pressed down as you move

Barbell Front Raise

- 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

- Stand with feet shoulder width apart and a dumbbell in each hand
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release and repeat

DB Shrugs

Shoulders

Iosif Pap

Hussein

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

Ruben

Super  fuck great  broski  let's go for more 💪💪

Shoulders

Community

More workouts from Andrei Deiu