Name: Playbook - Big Esa - MASS BUILDING SHOULDER WORKOUT
Uploaded: 2023-02-12T11:50:16.600Z
Duration: 90 min
Description: MASS BUILDING SHOULDER WORKOUT

A shoulder workout for an exquisite pump and to build boulder shoulders 💪🏾

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

Warm Up

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a controlled movement

Dumbbell seated lateral raise

- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm lateral raise

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

- Pull the cable towards your face with elbows flared outward

Face pulls

Super Set

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders