Name: Playbook - Dan Rockwell - W4/D5 Shoulders
Uploaded: 2021-12-31T18:17:47.219Z
Duration: 60 min
Description: W4/D5 Shoulders

Douglas Clark

- Dumbbell lateral raises (very light weight here, only 15 sec break 
  between sets, go for extreme burn) 10 x 20
- Standing one arm military press 4 x 12, 10 (each arm)
- Dumbbell Front Raises (holding both Dumbbells together, if you don’t 
  have rubber dumbbells, hold a plate)  3 x 12-15
- Cable external rotations (for rear delts) 5 x 15-20 (each
- Pec deck reverse fly 4 x 15-25
- Dumbbell Reverse Fly on Incline bench (chest on bench) 4 x 12-15

- 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

Standing one arm dumbbell military press

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

Dumbbell front 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

Bring the weight up more in the front of your body

Lateral raises with chest on incline bench

W4/D5 Shoulders

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

Nikolay

W1/D2 Back / Calfs

Yossi Fitoussi

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

W4/D5 Shoulders

Community

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