Name: Playbook - Andrei Deiu - W4/D5 Shoulders
Uploaded: 2022-09-30T21:33:29.275Z
Duration: 45 min
Description: W4/D5 Shoulders

Lalit

Hussein

El-MORADO

Oscar

Iosif Pap

Flavian

Sohaib

Shoulders:

- Seated DB lateral raises 
4 x 10-12

- DB shoulder press 
3 x 8-12 reps (regular grip)
3 x 8-12 reps (neutral grip)

- Cable single arm lateral raises 
3 x 10-12 each side

- Cable rope front raises
4 x 8-12 reps

- DB rear delt flys
3 x 10-12

- Cable rope face pulls 
3 x 10-12

- 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

- 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

- 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

- Stand with your feet together and hold the cable with your outer hand
- Lengthen the arm laterally as you engage the medial delt 
- Keep your spine long and your core engaged
- Complete desired reps then repeat on the opposite side

- 12 reps each side

Cable Single Arm Lateral Raise

- 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

- 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

- 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

W4/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

Keke

W1/D4 Arms

Mike

W1/D5 Shoulders

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

W4/D5 Shoulders

Community

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