Name: Playbook - DANI COMPLEXX - Shoulders & Chest
Uploaded: 2022-10-13T20:51:31.407Z
Duration: 45 min
Description: Shoulders & Chest

This workout takes about 45-minutes or less. 

The focus is chest and shoulders. 

You will need a cable or bands and dumbbells for this workout. 

It’s a juicy workout with a variety of sets to work with. 

I did begin with 5-minutes warming up on the Air Rogue Assault bike and finished with 5-minutes of walking. Mostly to get my body in the mode to workout after a tiring day and finish off walking off my thoughts. 

Adding in for a time of prep and reflection is always a helpful process/ritual to keep. It helps us stay more aware, present and helps us shift gears. 

Enjoy!

Combining all three of these movements makes for a great shoulder burn. 

We’re not just concerned with the burn though, activation and progressive overload are achieved here as well. 

We’ve mixed up the sets with high and moderate reps. 

The weight will increase for two sets while staying lower for two sets. This allows you to utilize heavy and lighter weights. 

The shoulder press adds to the fun while bringing in some front delt work. 

No need to go heavy pressing, moderate to low weight will work for this tri-set. 

Enjoy!

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

- 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

The Tri Set

-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

-Turn the dumbbell sideways and grab it by the heads
- Raise the dumbbells until you reach shoulder height
-Keep a slight bend in the elbow so you can squeeze/contract at the shoulder better 
- Lower with a slow and controlled movement

Dumbbell front raise

Make sure the cables are adjusted to at least chest height.

-Grab the cable handles and position them vertically. 
-Bend at the elbows but extend at the wrists outward for a wider position. 
-As your press forward, press together and contract the chest. 
-As you stretch back to start, resist that stretch and maintain actuation at the bottom or start of the movement. 

Your focus is the chest.

Shoulders & Chest

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