Name: Playbook - Calvin Negron - W1/ D3 Shoulders and Core
Uploaded: 2022-12-09T22:54:48.217Z
Duration: 45 min
Description: W1/ D3 Shoulders and Core

Start off with light weight and increase it each set (5 pounds each set )

Barbell Overhead Press

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

Dumbbell lateral raises

Increase the weight each set (5-10 pounds)

Egyptian lateral Raises

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Barbell Shrugs

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

W1/ D3 Shoulders and Core

W1/D1 chest and Biceps

W1/D2 Back

W1/D4 Legs

W1/ D5 Arms & Core

W2/ D1 Chest & Core

W2/D2 Back

W2/D3 Shoulders & Core

W2/D4 Legs

W2/D5 Arms & Core

W3/D1 Chest & Core

W3/D2 Back

W3/D3 Shoulders & Core

W3/D4 Legs

W3/D5 Arms & Core

W4/D1 Chest & Core

W4/D2 Back

W4/D3 Shoulders & Core

W4/D4 Legs

W4/D5 Arms & Core

W1/ D3 Shoulders and Core

More workouts from Calvin Negron