Name: Playbook - Andres Tovar - WEEK 4 - DAY 6 (Shoulders)
Uploaded: 2024-01-05T18:29:52.460Z
Duration: 45 min
Description: WEEK 4 - DAY 6 (Shoulders)

Leonardo

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 4 - 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

WEEK 4 - DAY 6 (Shoulders)

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