Name: Playbook - Clark Bartram - W4/D4 - shoulders
Uploaded: 2022-06-08T14:54:03.009Z
Duration: 45 min
Description: W4/D4 - shoulders

Murray Sherwin

Jose Montenegro

Exhausting and awesome at the same time. Let’s go!

Joseph Figueroa

- Standing dumbbell shoulder press 4 x 8,8,10,12
- Dumbbell reverse flyes 4 x 10
- Lateral raise 4 x 10
- Wide grip upright rows 4 x 8,10,10,12
- Inertia wave/battle ropes 3 x 30s on 60s rest
- Ab crunches - on swiss ball 3 x 10

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing DB shoulder press

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Dumbbell reverse flys (bent laterals)

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Lateral raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Wide upright row

Inertia wave/battle ropes

- Start seated on ball with hands on your chest
- Extend your back 
- Engage your abs and crunch up

Ab crunches - on swiss ball

W4/D4 - shoulders

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Armando Del Valle

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

W1/D2 - back

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

Steve

W1/D3 - legs

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Seemed a bit light on weight until that last progressive set of 12. Crap.

W1/D5 - arms

Mario

JohnNaiberk

W1/D6 - cardio

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

W4/D4 - shoulders

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