Name: Playbook - DANI COMPLEXX - Shoulder Plump
Uploaded: 2023-01-11T01:43:33.116Z
Duration: 65 min
Description: Shoulder Plump

This is a shoulder workout with a bonus, that bonus is cardio. 

I like to group arm work with cardio, that way we don’t have to worry about it on leg days. 

Your system benefits most from variety so going hard in one type of cardio all the time isn’t ideal. 

Strive to do HIIT 1-2x a week mixed in with endurance based work. 

This shoulder workout focuses on hitting all three heads of the shoulder so enjoy the pump.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Start light and work your way up to a weight that feels challenging but doable. 

You will raise your arms to the same height as your shoulders. 

Leave a little bend in your elbow. 

Imagine lifting the weight from the elbows, this helps with activating the delts. 

When you raise squeeze your delts to the top and slowly lower the weight back down to your sides.

If your traps try to take over the movement, move the weight a little more in front of you rather that directly to the side. 

Also, try lower weight first if this an issue for you.

DB Lateral Raise

Choose a light to moderate weight when first starting so that you can get the movement down through feeling how it should feel. 

The main character in this play is the rear delt. 

We’re using a pronated grip (palm down and back) for this exercise. 

-Begin by having a seat 
-Bend over with dumbbells horizontal 
-Extend arms out to the side while maintaining a slight bend in the elbow
-Focusing your attention and contraction on the back of the arm (rear delt) 

🔑 Think of bending where the body meets the arm instead of at the shoulder blades. 

You should feel your rear delt/back of the arm burn/activate.

Seated Rear Delt Fly

This lateral raise is a little different than your regular neighborhood lateral raise. 

This one is more adds more focus to the traps, yes those muscles you try not to get involved on other lateral raises. 

-Start with weight by your side 
-Start low and find the right challenge 
-Lean slightly forward 
-As your raise your arms up contract at the top of the shoulder 
-Slowly lower back to start

Forward Lean Lateral

Pumpkin Spice Tri-Set

-Set the cable to the bottom and grab the ball on the cable. 
-Bend over to get as parallel with the ground as possible.
-Palms facing back
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

🔑 Focus on squeezing where the arm bends not your back/shoulder blades.

Rear delt cable fly

The front and top of the shoulder are the stars of this show. Focus in on these areas as you move.

Start lighter and feel out the movement before going up in weight. 

You will position yourself near the cable machine. 

Your arm will maintain a slight bend in it. 

As you raise your arm the arm will move as a unit. The hand should never be higher than the arm, it should all be level with each other. 

As you raise, squeeze the delt to shoulder level then lower back down with control, resisting the pull.

Cable Lateral (close)

-Place the cable at a height that is level to your chest or slightly higher 
-Step out and create tension in the cables 
-Stand upright with shoulders back and chest up
-Pressing the hands forward contract the chest 
-Return to starting position intentionally stretching the chest 

Keep the chest under tension

Cable Chest Press

Front Delt Duo

Begin by warming up with: 

•5 minutes of incline walking 
•Leg Swings 
•Heel walks 
•Toe walks 

Next set into a 3 minute jog. 

After you’ve completed the full warm up you will now hit some intervals. 

Start off in a slower sprint and work your way up. 

Complete intervals for a total of 15 minutes (doesn’t include warm-up). 

Whatever time you work, you will also rest. 

Checking your heart rate is the best way to see how rested you are, if you notice your heart rate is still high, take a longer rest and wait until it comes back down.

Shoulder Plump

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