Name: Playbook - Dan Rockwell - W5/D5 Shoulders
Uploaded: 2021-12-31T18:17:47.240Z
Duration: 60 min
Description: W5/D5 Shoulders

Nikolay

Douglas Clark

- Dumbbell Front Raises SS Lateral SS Bent Over Rear (light weight, go for 
  extreme burn) 5 x 15,15,15 
- Upright row SS Standing one arm military press (the standing one arm 
  presses are harder than it sounds) 3 x 12, 10 (each side)
- Dumbbell lateral raises on incline bench (hip on bench) 2 x 10-15
- One arm cross body dumbbell raise on incline bench (hip on bench) 2 x 
  10-15
- Dumbbell Reverse Fly (put chest on incline press for lower back 
  support, you’re aiming to work rear delt) 4 x 12
- Face Pulls (for rear delts) 3 x 12

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

Dumbbell front raises

- 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

Tri-set

Upright rows

Standing one arm dumbbell military press

Superset

Do exactly like video, don’t have the dumbbell in front of your body, start on hip.

One arm lateral raise on incline bench

Do these slow, especially at the bottom. Go lighter than you think.

One arm cross body dumbbell 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

W5/D5 Shoulders

Thomas

Sergio

W1/D1 Chest / Abs

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/D5 Shoulders

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

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

W5/D5 Shoulders

Community

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