Name: Playbook - Cole Shaffner - Shoulders & Traps
Uploaded: 2022-06-26T22:58:48.586Z
Duration: 70 min
Description: Shoulders & Traps

Shoulders and Traps are trashed 😂 been feeling the burns from the workouts real good 🫡🔥

Robin Persaud

jose negrete

Hitting all 3 sides of the delts and the upper traps during this workout! 
Warm up:
•3 sets of shoulder circles for 30 seconds each.
•3 sets of barbell press increasing the weight each set till your working sets! 
Have a good workout 😁

I like a little wider grip here. 
Range of motion just below the chin and full extension at the top! Controlled yet faster reps!

Seated barbell shoulder press

1 lateral, 1 front.
2 lateral, 2 front.
3 lateral, 3 front.
4 lateral, 4 front 
5 lateral, 5 front.
30 total reps 🥵

Lateral to front raise

Start by holding at the top (shrug your shoulders to your ears).
Then drop one arm while the other stays at the top contracting the whole time. 
Alternate each side!

Alternating shrug holds

Holding the cable at the bottom, slightly bend your elbows and shrug your shoulders to your ears. Full stretch at the bottom of the rep and back up!

Cable v bar shrugs

Using a straight bar attachment, sit on a bench or ground.
Pull to your forehead, keeping the elbows high and trying to feel the rear delt working the whole time! 
I like to pause on the contraction and slowly bring it back.

Seated cable face pulls

Holding one dumbbell, switch to the other side before resting. 
Only 2 sets here! Both to failure. Finish strong! 
Keep a tight core and stabilize with squeezing your glutes as well. 
Use a weight you can get 8-12 reps with but try and push your boundaries to get 10-15 💪🏼

Single arm standing press

Shoulders & Traps

ramiro 

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Shoulders & Traps

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