Name: Playbook - Andrei Deiu - W4/D4 Shoulders
Uploaded: 2022-09-30T21:33:29.326Z
Duration: 60 min
Description: W4/D4 Shoulders

El-MORADO

Hussein

Oscar

Gerardo Gutierrez

Shubham Avlash

Machine shoulder press
Dumbbell seated shoulder press
Arnold press

Superset:
Side raises 
Front raises 

Rear delt machine fly
Db shrugs

- 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 (warm up)

- 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

- 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

- 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

- 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

Superset

- 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 Pec Deck 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

W4/D4 Shoulders

Rohai

Alexandru

Ernesto

W1/D1 Back

Stuart

W1/D2 Chest

Slept in the gym, couldn't go up the stairs. 🥸

Marco

W1/D3 Legs

Ryan Aurelio Putra

W1/D4 Shoulders

W1/D5 Arms

Hachem Mehieldine

W2/D1 Back

Super great bro i feeling  strong  💪💪 wow.🤩

FILIPT95

W2/D2 Chest

Super great bro i feeling  strong legs 🦵🙌👍

W2/D3 Legs

W2/D4 Shoulders

Super great bro feeling very strong  .wow

W4/D4 Shoulders

Community

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