Name: Playbook - Andres Tovar - WEEK 12 - DAY 6 (Shoulders)
Uploaded: 2024-01-05T18:29:52.864Z
Duration: 45 min
Description: WEEK 12 - DAY 6 (Shoulders)

You will target the overall shoulder which consist of the (Anterior, Lateral, and Rear Deltoids). Muscle that will participate (Triceps/Chest)

Elliptical  (Warm up)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- ( Superset it with standing lateral raises)

Seated side lateral raise

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises (Standing)

- Retract your scapula the entire time
- Maintain a slight bend on elbows
- Raise both dumbbells overhead and lower them in a controlled manner

Overhead Front Raises

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Standing EZ-bar upright row

- Keep a slight bend at the elbow
- Retract your scapula 
- Raise your arms before you reach shoulder height and lower them

Partial lateral raises

- Adjust set to appropriate level
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Machine

Elliptical

WEEK 12 - DAY 6 (Shoulders)

I superset everything. The only way I had enough time to fit it all in. Solid workout.

John

Haven't worked out in over 5 years. Felt great definitely a bruiser. Love it

KORIE

Carlos

Week 1 - Day 1 (Arms)

Dexter

I’m not sure about this yet. Workouts take forever. Not sure I have enough time

Nice flow through the muscle group . Allowed me to go heavier all the way to the end

Andrew

WEEK 1 - DAY 2 (Legs)

Leonardo

Jarrad

WEEK 1 - DAY 3 (Chest)

WEEK 1 - DAY 4 (Cardio/Abs)

Jordan

WEEK 1 - DAY 5 (Back Attack)

Good workout but had to add in some rear delts

Edgar

WEEK 1 - DAY 6 (Shoulders)

Marco Niemi

Week 2 - Day 1 (Arms)

WEEK 2 - DAY 2 (Legs)

Jesse

WEEK 2 - DAY 3 (Chest)

WEEK 2 - DAY 4 (Cardio/Abs)

WEEK 2 - DAY 5 (Back Attack)

WEEK 2 - DAY 6 (Shoulders)

Week 3 - Day 1 (Arms)

WEEK 3 - DAY 2 (Legs)

Sustituted inclines instead of flat. Incline dumbbell fly’s instead of machine. My chest is jacked

WEEK 3 - DAY 3 (Chest)

Adding abs to fountains. Gonna be a minute to aclimate

Greg

WEEK 3 - DAY 4 (Cardio/Abs)

WEEK 3 - DAY 5 (Back Attack)

WEEK 3 - DAY 6 (Shoulders)

Week 4 - Day 1 (Arms)

WEEK 4 - DAY 2 (Legs)

WEEK 4 - DAY 3 (Chest)

WEEK 4 - DAY 4 (Cardio/Abs)

Back attack plus 100 barbell Bi’s (arms)

WEEK 4 - DAY 5 (Back Attack)

WEEK 4 - DAY 6 (Shoulders)

Week 5 - Day 1 (Arms)

Had to split leg half; yesterday and today. Substitute RDL’s with Deadlifts.

WEEK 5 - DAY 2 (Legs)

Substitute inclines instead of flat. Added 100 tri’s

WEEK 5 - DAY 3 (Chest)

WEEK 5 - DAY 4 (Cardio/Abs)

Substitute sup row with ISO lay row. Sub Smith bend over row with plain barbell. Sub cable with iso high lat hammer smith. Add 100 biceps to complete
Thanks

WEEK 5 - DAY 5 (Back Attack)

Hi
Do you have a program that follows this hypoT program

WEEK 5 - DAY 6 (Shoulders)

Week 6 - Day 1 (Arms)

WEEK 6 - DAY 2 (Legs)

Inclines rather than flat.. Major improvement in defecits.

WEEK 6 - DAY 3 (Chest)

WEEK 6 - DAY 4 (Cardio/Abs)

WEEK 6 - DAY 5 (Back Attack)

WEEK 6 - DAY 6 (Shoulders)

Week 7 - Day 1 (Arms)

WEEK 7 - DAY 2 (Legs)

WEEK 7 - DAY 3 (Chest)

WEEK 7 - DAY 4 (Cardio/Abs)

WEEK 7 - DAY 5 (Back Attack)

WEEK 7 - DAY 6 (Shoulders)

Week 8 - Day 1 (Arms)

WEEK 8 - DAY 2 (Legs)

WEEK 8 - DAY 3 (Chest)

WEEK 8 - DAY 4 (Cardio/Abs)

Substituted 100 Bi’s and 400 crunches instead of elliptical

WEEK 12 - DAY 6 (Shoulders)

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