Name: Playbook - Andrei Deiu - W1/D5 Shoulders
Uploaded: 2022-03-16T17:48:21.461Z
Duration: 45 min
Description: W1/D5 Shoulders

Rohai

Abdullah Saleem

Alexandru

hussein

Pierre

Danny

Mustatea Marius

Sorin

Oscar

Luka Sethh

Vaibhav

Good pump, need to add wheight next week 👍

Nepo

Anthony Greer

Nice workout, a slightly easy for me ,but good enough

Razvan

NO WORDS 😶 I AM VERY THANKFUL FOR 3DGAIN

Zubair Kassar

siuon

Abhishek

Erik and Alex

Christian Castellanos

Florin

Fredj

it was seriously insane pump I've ever had

Rohit

BBk vine

Mohammad

Mr Zaid Fitness

Ian Rine

Shoulders:

- Machine lateral raises 
4 x 10-12 reps

- Barbell shoulder press
4 x 8-12 reps

- DB standing lateral raises 
2 x 10-12 reps
3rd set triple dropset

- DB front raises 
3 x 10-12 reps 

- Machine rear delt fly 
5 x 10-12 reps

- DB Shrugs
5 x 10 reps

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

Machine 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

- 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

DB Standing Lateral Raises (triple dropset)

- 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

- 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 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

W1/D5 Shoulders

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