Name: Playbook - Damien Patrick - SHOULDERS AND TRAPS-MASS BUILDER 101
Uploaded: 2024-12-08T23:53:34.741Z
Duration: 50 min
Description: SHOULDERS AND TRAPS-MASS BUILDER 101

Noa 

Anthony

Troy Brock

Brian

Kendrick

Been watching you for a while. Have something more advance?

Leonardo

Avery

not my usual shoulder workout, but it gave me a good sweat

Mason

Wyleigk

Kahmel Wheeless

It was good but I had trouble doing some of the exercises in the beginning because the lowest weight is 5lbs and I'm just getting started so I couldn't quiet do the same amount of reps

Andy

*This workout contains a SUPERSET on exercise number 2 and 3 you will perform 1 set of each exercise before taking your rest period of 75 seconds.

*Make sure to read the QUE notes before doing each exercise

*Try to increase the weight as the reps go down, only if you can keep the same form. Never sacrifice form for weight.

*Hold cable post with your free hand

*Keep your elbows slightly bent the entire time

*Raise handle to your shoulder height on each rep

*Control the negative on each rep-don't go down too fast

SINGLE CABLE LATERAL RAISE

-SUPERSET THIS EXERCISE WITH THE NEXT ONE-

*Bring elbows to face forward at the bottom of the movement on each rep

*Make sure to rotate your write correctly as in the video

*Use weight that allows you to do the entire movement correctly without injury.

ARNOLD DUMBBELL PRESS

*Keep palms facing back towards the bench

*keep elbows far away from your torso as seen in the video

*Pick a weight that allows you to execute this movement without struggling.

SEATED REAR LATERAL RAISE

*Keep your elbow in a straight line from ceiling to floor

*Keep your shoulders back and down in the seat

*Don't lock out your elbows. Go to 95-99% extension without locking.

PLATE LOADED SHOULDER PRESS

*Try to HOLD each contraction for a 3 count at the top as seen in the video...this is the PAUSE part of the rep

*Don't round your shoulders. Stand nice and tall

*Allow your elbows to slightly bend at the top of the movement

DUMBBELL PAUSE REP SHRUG

*Set the cable 2 clicks up from the bottom hole

*Any length rope will work

*Keep your palms facing each other

*Raise rope above your head and pull your shoulder blades together at the top of the movement

SHOULDERS AND TRAPS-MASS BUILDER 101

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