Name: Playbook - Dan Rockwell - W1/D5 Shoulders
Uploaded: 2022-02-05T00:42:38.208Z
Duration: 60 min
Description: W1/D5 Shoulders

Good shoulder pump!
Added a little core work at the end 👌🏽

Matthew Gasner

Great workout! Not too long but still very effective.

Phillip

Scott

Leonardo Figueroa

Douglas Clark

I liked this workout- though arms / shoulders gave out on the cables at the end. Looking forward to starting week 2.

Kyle

I don't go to the gym and I make them myself at home but it works ✌️ 
until exercise 3 
I lifted 2.4 kg 🦾
then reduced to 2.2 kg 💪

Silvia

- Lateral Raises  6 x 10 (only 20 second breaks)
- Bent Over Reverse dumbbell Fly SS w/ cable face pulls (for rear delts) 
   4 x 12-15, 8-12
- Dumbbell Front Raises (holding both dumbbells together, don’t go all 
   the way up over head) 4 x 12
- One arm cable lateral raises 4 x 12 (each arm)
- Arnold shoulder press 3 x 12

- 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

Bent over dumbbell reverse fly

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

Face pulls

Superset

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

Dumbbell front raises

- lift working arm to shoulder height w/ a slightly bent elbow 
- keep core activated throughout

One arm cable later raise

Control weight, keep elbows high at bottom motion

Seated arnold press

W1/D5 Shoulders

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

I am enjoying the easy to follow workouts. They are giving me the confidence to workout in the gym.

Amazing back day workout. Feeling strong.

Alex

W1/D2 Back

Jose Tapia

Cooper Reidhead

W1/D3 Arms

I am dead and know I will be sore tomorrow!

Doing ok- making my way through your workouts- I recently lost about 35 pounds so these workouts are feeling good. Thank you for making your workouts avail on this App. Kyle

Harrison

W1/D4 Legs / Abs

The abs at the end was a nice way to end the workout!

Start to a great week, looking forward to the challenge everyday

Good thing you have instructions for the sit-ups- very helpful!

W2/D1 Chest / Abs

Great workout! I was able to get in 2 sets of planks- Thank you!!

W2/D2 Back

I can feel the howitzers coming in after this one

Nick

Great arm workout! Thank you! Just need a place to record the weight amounts for each set.

I hope not to get ruined or hurt, because I don't have the gym equipment you have and therefore I modify certain exercises ...

W2/D3 Arms

Difficult first sets- was burnt out before I could do the rest!

W2/D4 Legs / Abs

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

There was some tool shed using the only grip on the last workout so I had to improvise but aside from that it was killer pump

Shoulder workout was a solid and steady workout with good resistance training.

Well guy these are some good dang old workouts. Crushed it

W3/D5 Shoulders

I can my strength starting to grow man 🤙

W4/D1 Chest / Abs / Calfs

W4/D2 Back

W4/D3 Arms

W4/D4 Legs / Abs

W4/D5 Shoulders

W5/D1 Chest / Calfs / Abs

W5/D2 Back

Carlos

W5/D3 Arms

W5/D4 Legs / Abs

All around great program, excited for the next level

W5/D5 Shoulders

W6/D1 Chest / Calfs / Abs

W6/D2 Back

W6/D3 Arms

W6/D4 Legs / Abs

This program is what I needed thank you Dan!!!

W1/D5 Shoulders

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