Name: Playbook - Dan Rockwell - W2/D5 Shoulders
Uploaded: 2021-12-31T18:17:47.165Z
Duration: 60 min
Description: W2/D5 Shoulders

Nikolay

- 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 Bent Over Reverse Fly w/Dumbbells 5 x 8-12
- Dumbbell Front Raises (hold dumbbells together) 4 x 8-12 (each arm)
- One arm cable side lateral raises 3 x 12-15
- Arnold Press 3 x 10-15

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

Control weight, keep elbows high at bottom motion

Seated arnold press

W2/D5 Shoulders

Thomas

Sergio

W1/D1 Chest / Abs

Douglas Clark

W1/D2 Back / Calfs

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

Austin

Awesome arm pump!!! First time issuing this app and I’m addicted already.

Steven

W1/D3 Arms

W1/D4 Legs / Abs

W1/D5 Shoulders

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!!! 🤙

Charles

W2/D3 Arms

W2/D4 Legs / Abs

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D3 Arms

W3/D4 Legs / Calfs

W3/D5 Shoulders

W3/D6 Calfs / Core

W4/D1 Chest / Abs

Great pump 💪🏽💪🏽💪🏽💪🏽

W4/D2 Back / Calfs

Great combination of exercises, great feeling and great pump of muscles 💪🏽

W4/D3 Arms

W4/D4 Legs / Calfs

W4/D5 Shoulders

W4/D6 Calfs / Core

W5/D1 Chest / Abs

W5/D2 Back / Calfs

Hard training and great pump, thank you!!!!!

W5/D3 Arms

W5/D4 Legs / Abs

W5/D5 Shoulders

Perfect for the Saturday! Great pump for the beach! 😉😉😉

W5/D6 Cardio / Calfs / Abs

W6/D1 Chest / Abs

W6/D2 Back / Calfs

W6/D3 Arms

W6/D4 Legs / Abs

W6/D5 Shoulders

The all program was very good. I hope you are going to do more like this, maybe Pro 2

W2/D5 Shoulders

Community

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