Name: Playbook - Blair Epstein - W1/D1 Shoulders/Back
Uploaded: 2024-01-06T13:34:05.833Z
Duration: 60 min
Description: W1/D1 Shoulders/Back

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- the 5 reps should be extremely heavy, you shouldn't be able to get a 6th rep

Dumbbell Seated Shoulder Press

- With your back supported, hold the handles 
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Back flat and core engaged 
- Pulling with your back and squeezing at the top 
- Slowly lowering the bar back down and repeat

Smith Machine Row

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

Dumbbell seated lateral raise

W1/D1 Shoulders/Back

W1/D2 Legs/Abs

W1/D3 Push

W1/D4 ACTIVE REST DAY!

W1/D6 Pull

W1/D7 ACTIVE REST DAY!

W2/D1 Shoulders/Back

W2/D2 Legs/Abs

W2/D3 Push

W2/D4 ACTIVE REST DAY!

W2/D5 Legs

W2/D6 Pull

W2/D7 ACTIVE REST DAY!

W3/D1 Shoulders/Back

W3/D2 Legs/Abs

W3/D3 Push

W3/D4 ACTIVE REST DAY!

W3/D5 Legs

W3/D6 Pull

W3/D7 ACTIVE REST DAY!

W4/D1 Shoulders/Back

W4/D2 Legs/Abs

W4/D3 Push

W4/D4 ACTIVE REST DAY!

W4/D5 Legs

W4/D6 Pull

W4/D7 ACTIVE REST DAY!

W1/D1 Shoulders/Back

More workouts from Blair Epstein