Name: Playbook - Dan Rockwell - W5/D5 Shoulders
Uploaded: 2022-02-05T00:42:38.332Z
Duration: 60 min
Description: W5/D5 Shoulders

All around great program, excited for the next level

Douglas Clark

- Dumbbell lateral raises (one heavy one light immediately after) 4 x 12- 
 15,12-15
- One arm standing dumbbell military press 4 x 8-12
- One arm cable lateral raises 3 x 8-12 (each arm)
-  Plate lifts 3 x 15
- Light dumbbell lateral raises (go for extreme burn) 5 x 20 (only 20 
   seconds break between sets)
- Rope pulls SS w/ dumbbell bent-over reverse fly 3 x 10-15,  10-15

- 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

- keep core engaged as you press overhead 
- exhale on exertion

Standing one arm dumbbell military press

- working elbow slightly bent 
- squeeze lat at top 
- keep core engaged

One arm cable later raise

Try not to bend back and use momentum, go down in weight if that’s what you’re doing.

Front plate lifts

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

Face pulls

- Keep back straight as you hinge at hips 
- squeeze in between shoulder blades 
- cervical spine/neck stays in line with the rest of back

Bent over dumbbell reverse fly

Superset

W5/D5 Shoulders

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

Kyle

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

Phillip

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

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

Matthew Gasner

Great workout! Not too long but still very effective.

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

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

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

W5/D5 Shoulders

Community

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