Name: Playbook - Warrior Fit - W1/D6 Shoulders
Uploaded: 2023-03-18T22:09:04.161Z
Duration: 45 min
Description: W1/D6 Shoulders

1. Military Press 4 x 10
2. DB Lateral Raises 4 x 8
3. DB Rear Delt Raises 4 x 8
4. DB Shoulder Press 3 x 10
5. Arnold Press 4 x 8

Cardio of choice 10 min

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Military 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

- 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

- 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

- 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/D6 Shoulders

The progression of groundwork to phase 3 is great. Love the increasing challenge!

Christian

Zach

W1/D1 Legs

W1/D2 Chest

W1/D3 Rest/Recovery

W1/D4 Arms

W1/D5 Rest/Recovery

W1/D7 Rest/Recovery

W2/D1 Legs

W2/D2 Chest

W2/D3 Rest/Recovery

W2/D4 Arms

W2/D5 Rest/Recovery

W2/D6 Shoulders

W2/D7 Rest/Recovery

W3/D1 Legs

W3/D2 Chest

W3/D3 Rest/Recovery

W3/D4 Arms

W3/D5 Rest/Recovery

W3/D6 Shoulders

W3/D7 Rest/Recovery

W4/D1 Legs

W4/D2 Chest

W4/D3 Rest/Recovery

W4/D4 Arms

W4/D5 Rest/Recovery

W4/D6 Shoulders

W4/D7 Rest/Recovery

W1/D6 Shoulders

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