Name: Playbook - Warrior Fit - W1/D5 Shoulders
Uploaded: 2023-03-18T22:09:04.092Z
Duration: 45 min
Description: W1/D5 Shoulders

Jack

1. DB Seated Shoulder Press 4 x 5
2. DB Lateral Raises 4 x 10
3. DB Front Raises 4 x10
4. DB Rear Delt Raises 3 x 10
5. Arnold Press 4 x 10

Cardio of choice 10 min

- 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 the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

- From a standing position, bend forward bringing your chest to face the floor
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear Delt Raise

- Start with your palms inward/toward you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward/away at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

W1/D5 Shoulders

Zach

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