Name: Playbook - Christopher Kellum - W1/D6 Shoulders
Uploaded: 2023-10-09T17:08:30.574Z
Duration: 45 min
Description: W1/D6 Shoulders

This is strictly a shoulder day we want to focus on slow controlled movements and minimal rest. This is a fairly quick workout but if don't right with minimal rest your shoulders will be burning! For the barbell seated military press take your time and rest at least 90-120 seconds between each set. For the rest of the workouts shoot for 45-60 second breaks.

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at each shoulder making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the dumbbells toward the ceiling to make a 'Y' and slowly lower them back to your shoulders.

You can do this workout seated with a barbell or dumbbells as well **

Standing dumbbell shoulder press

Set the bench to a level 3 or 4 incline
Lean forward into an incline bench
Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
Your arms should be fully extended and hanging straight down. This is the start position.
Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
Hold and squeeze your shoulder and back muscles.
Return to the start position in a slow, controlled movement.

Incline dumbbell rows

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

**For increased difficulty hold for 2-3 seconds at the top of the lateral 
raise these are Isometric holds (feel the burn)

Leaning Lateral Raise

Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
Hold the dumbbell(s) across in front of thighs
Brace the abdominal muscles.
Lift the weights upward, inhaling, with arms out in front 
Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
Return the dumbbell(s) to the starting position at the thighs with a slow and controlled motion while exhaling.

Dumbbell Front raises

Grab a pair of dumbbells and lie chest down on a low incline bench (30-45 degrees).
 Let arms hang down at arm's length with palms facing each other. This is the starting position.
: Begin exercise by raising arms straight out in front of your body at a 30-degree angle so they form a Y with your body. Pause, then lower back down to starting position.

Incline Y shoulder raises

Start off standing up straight with your feet shoulder-width apart, bending your knees slightly.
 Grab a dumbbell in each hand with your palms facing in towards your body, and lower your shoulders down as much as possible.
While keeping your arms straight, slowly raise them up towards your ears.
 Once you reach the top position, hold for a count of 2 seconds, then slowly lower the dumbbells back to their original position.

W1/D6 Shoulders

More workouts from Christopher Kellum