Name: Playbook - Brandon Espiritu - W4 D5 (TRAPS/SHOULDERS)
Uploaded: 2021-10-11T11:59:19.721Z
Duration: 45 min
Description: W4 D5 (TRAPS/SHOULDERS)

- Form: Core tight, spine straight, and elbows slightly bent.
- Tips: go down slow and pause at top.

DB Lateral Raise

- Alternatives: OHP Machine for assistance. 
- Form: core tight at all times, back firmly pressed against seat, shoulder blades pinched sightless together, shoulders locked, and feet firmly planted on ground. 
- Tips: OHP can cause injury if done incorrectly or with too much weight. Always choose a weight that you’re comfortable with or use a machine for assistance.

Seated DB Shoulder Over-head Press

- Tips: drive weight using solely the traps and squeeze at the top of every rep to maximize results.

Seated DB Shrugs

- Alternatives: OHP Machine for assistance or seated instead of standing.
- Form: core tight and back straight at all times.
- Tips: OHP can cause injury if done incorrectly or with too much weight. Always choose a weight that you’re comfortable with or use a machine for assistance.

DB Neutral Grip OHP

W4 D5 (TRAPS/SHOULDERS)

W1 D1 (CHEST/BACK)

I really enjoyed this. It seemed a bit repetitive at first for someone who has gym ADHD, but overall I felt the fatigue hit my legs about half way through and I knew it was working. One thing I’d appreciate is weight suggestions based on beginner, intermediate and advanced.

Mike

W1 D2 (QUADS/HAMS)

W1 D3 (ACTIVE RECOVERY)

Great way to exhaust the muscles. Around the fifth round of EZ bar curls, I went up 10lbs in weight to really finish my arms.

W1 D4 (BICEP/TRICEPS)

W1 D5 (SHOULDER/TRAPS)

This one was a slow burner. By the third set of each, I was energized to get through the remaining sets of high reps. Killer workout!

W1 D6 (F*CK IT WORKOUT)

W1 D7 (ACTIVE RECOVERY)

W2 D1 (BACK/CHEST)

It was good. I enjoy the repetition. It helps me perfect my form and self correct when I get off.

W4 D5 (TRAPS/SHOULDERS)

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