Name: Playbook - Andrei Deiu - W2/D5 Shoulders
Uploaded: 2022-09-30T21:33:29.203Z
Duration: 45 min
Description: W2/D5 Shoulders

Hussein

El-MORADO

Alexandru

Brilliant 💪💪✅💯🔛🔝☑️🔙🔜

Flavian

Oscar

Abdullah Saleem

Massi

Bogdan

Zubair Kassar

Dusty

Mr Zaid Fitness

Fredi

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

DB Shrugs

W2/D5 Shoulders

Farzad

W1/D1 Chest

HASAN

W1/D2 Legs

killer back workout, I feel like there were too many exercises for the mid section of the back ( thickness) & not enough for the width, maybe in the next week the focus will be more in that area 🦾😎

IG Genaro Athletics

W1/D3 Back

Lalit

Keke

W1/D4 Arms

Mike

W1/D5 Shoulders

Very Good me very Good zetu very Good have to much friends perverși #1 Ilisoi Stefanel

W2/D5 Shoulders

Community

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