Name: Playbook - Dan Rockwell - W6/D5 Shoulders
Uploaded: 2021-12-31T18:21:00.900Z
Duration: 60 min
Description: W6/D5 Shoulders

- 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

W6/D5 Shoulders

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

Nikolay

Douglas Clark

W1/D2 Back / Calfs

Yossi Fitoussi

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

W6/D5 Shoulders

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