Name: Playbook - Dan Rockwell - Shoulder 1
Uploaded: 2022-02-05T00:42:25.317Z
Duration: 60 min
Description: Shoulder 1

-  Standing dumbbell lateral raises 6 x 15 (only 20 sec break in-between sets)
- One arm dumbbell lateral raises on incline bench 2 x 10 each arm
- One arm cross body dumbbell raise on incline bench  2 x 10 each arm
- Cable face pulls SS w/ dumbbell bent over reverse flys (both exercises for rear delts) 4 x 12-15, 12-1
- Cable external rotations (for rear delt)  3 x 15-20
- Pec deck reverse flys 4x Pec deck reverse flys

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

Dumbbell lateral raises

Do exactly like video, don’t have the dumbbell in front of your body, start on hip.

One arm lateral raise on incline bench

Do these slow, especially at the bottom. Go lighter than you think.

One arm cross body dumbbell raise on incline bench

Stopping halfway through the rep and then continuing to pull through can activate the rear delt for more mind muscle connection.

Face pulls

Bent over dumbbell reverse fly

Superset

You should be feeling this in your rear delts. Make slight adjustments, this exercise can take a bit to get used to.

Cable external shoulder rotation

Palms down or up and down, whatever feels better. Go slow here, especially at the bottom

Pec deck reverse fly

Shoulder 1

Christian

I don’t think my biceps have ever been as swole as they were after this workout😂

Shoulder 1

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