Name: Playbook - Christopher Kellum - W1/D6 Shoulders
Uploaded: 2023-10-09T17:08:30.582Z
Duration: 45 min
Description: W1/D6 Shoulders

Matthew Gaitan

This is a complete focus on shoulders while only implementing dumbbells

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

This can be done seated as well, standing helps engage the core more

Shoulder press DB

This is a 5 part workout to complete one set of the 4 total sets! Focus on a weight that isn't too difficult because as you move through the workouts it gets harder. Don't sacrifice form for weight either. 

Example :
I can complete these exercises with 30-35 lb dumbbells but I use 10-15 lb dumbbells - lighter but still add difficulty with focusing on form and working through each workout.

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides."

Dumbbell lateral raises

- Stand tall, abs engaged, with a dumbbell in your hands
- you can do this with one DB in each hand or as pictured in the video one dumbbell in both hands
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides."

Dumbbell Front raises

- Stand tall, abs engaged, with a dumbbell in each hand.
-rotate your palms up
-Raise your arms as if you are doing a circle until at the top you have formed a Y
- Keeping your elbows soft
- Slowly lower the dumbbells down to your hips.

Lateral Y dumbbell raises

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

This front raise you have a slight bend in your elbows.

Front dumbbell raises

Shoulder shrug DB 2 second hold

Dumbbell complex shoulder burn

This is a three part shoulder press set.

First five reps - press it out on the lower half
Second five reps - press it out high - middle don allow your arms to get less than 90 degrees
Last 10 reps focus on full range of motion

Dumbbell shoulder press (low,upper,full)

Lying lateral dumbbell raise left

-Grab a lighter weight
-lay on your side on the bench
-extend your arm out in front of you 
-keeping a slight bend in you elbow
-raise the dumbbell slightly above your head and lower it slightly below you head
-the goal is to keep constant tension each rep so don't raise the dumbbell too high or too low
-you you should feel an intense burn in your rear delt and shoulder!

Lying lateral dumbbell raise right

Forearm curl (Left) DB

Forearm Curl (Right) DB

Stand with feet shoulder-width apart holding dumbbells at your sides.
Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor.
Allow the weights to hang straight down, palms facing each other.
Maintain a tight core, straight back, and slight knee bend.
Exhale and raise both arms out to your side, squeezing the shoulder blades together.
Keep a soft bend in your elbows as you pull your shoulder blades toward the spine.
Inhale as you lower the weight back to start position.
Avoid hunching your shoulders up during the movement.
Keep your chin tucked to maintain a neutral spine during the exercise.
Focus on feeling the shoulders blades coming together with proper breathing from start to finish.
I Like to add rear delt work into my shoulder routine*

W1/D6 Shoulders

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