Name: Playbook - Brogan Morris - Week 4 - day 3- shoulders
Uploaded: 2023-12-26T21:09:46.054Z
Duration: 45 min
Description: Week 4 - day 3- shoulders

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

Machine bent arm lateral raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Close grip on the bar. Bring the bar up to your chest keeping your elbows out. Switch your grip and press the bar to the top. Flip the grip to lower down.

Barbell wide upright row to press

Shoulders stacked over wrists. Keep core tight.

Bosu ball mountain climbers

- 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

Week 4 - day 3- shoulders

Day 1: Booty burn

Day 2: Back and Biceps

Loves having new variations of shoulders!

Rachel

Stephanie

Day 3- shoulders

Day 4- Chest/Triceps

Day 5- quads

This workout absolutely killed my glutes in the best way. My fav by far!

Week 4 - day 3- shoulders

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