Name: Playbook - Dan Rockwell - W1/D5 Shoulders
Uploaded: 2022-03-16T19:06:41.820Z
Duration: 60 min
Description: W1/D5 Shoulders

Nikolay

Douglas Clark

- Upright row SS w/ standing one-arm dumbbell military press 4 x 
   12,10
- Lateral Raises 5 x 15
- External Cable Rotation 4 x 12-20
- Reverse Pec Deck fly Superset w/ Bent Over Reverse Fly w/Dumbbells 4 x 8-12
- Dumbbell Front Raises (hold dumbbells together) 3 x 8-12
- One arm cable side lateral raises 3 x 12-15

Upright rows

Standing one arm dumbbell military press

Superset

- 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

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

Bent over dumbbell reverse fly

Hold dumbbells together with pressure activating the middle of your chest as well.

Dumbbell front raises

One arm cable lateral raise

W1/D5 Shoulders

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

W1/D2 Back / Calfs

Yossi Fitoussi

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

Austin

W1/D3 Arms

W1/D4 Legs / Abs

W1/D6 Cardio / Calfs

W2/D1 Chest / Abs

Great workout. My calf’s were absolutely finished after today lol

Justin

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

W1/D5 Shoulders

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