Name: Playbook - Dan Rockwell - W4/D5 Shoulders
Uploaded: 2022-02-05T00:42:38.300Z
Duration: 60 min
Description: W4/D5 Shoulders

Tracie Bean

- One arm standing dumbbell military press 4 x 10 (each arm)
- Dumbbell lateral raises 4 x 20
- Lateral raises lying on an incline bench (light weight, hip on bench) 3 x 8- 
  12 (each arm)
- Rope pulls SS Dumbbell bent over reverse flys 4 x 12, 12
- External cable rotations (for rear delt) 5 x 15-20

- keep core engaged as you press 
- keep opposite shoulder pressed down and stabilized

Standing one arm dumbbell military press

- 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.

*light weight

One arm lateral 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

W4/D5 Shoulders

Very difficult to do but very straightforward and well explained. Thank you

Rene

Good pumps. Was looking for a new building routine. This one is working good

Mitchell

Great way to start working out. Loved this first workout.

Jose Tapia

W1/D1 Chest / Abs

Tatu

Kyle

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

Phillip

W1/D2 Back

Amazing! My arms are ready to explode💯

Benjamin Saldiavr

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

W1/D4 Legs / Abs

Short but effective. Shoulders are on 🔥

Thanks for giving me rear delt exercises...5 star w.

W1/D5 Shoulders

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

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

Douglas Clark

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 ...

Silvia

W2/D3 Arms

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

W2/D4 Legs / Abs

Jacob

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

Kvng

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

Last set was fun ! Never felt that muscle get a workout (delts)

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

W5/D1 Chest / Calfs / Abs

Erick Cerrato

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!!!

W4/D5 Shoulders

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