Name: Playbook - DANI COMPLEXX - The Go-To Shoulder Workout
Uploaded: 2022-10-05T00:48:50.823Z
Duration: 45 min
Description: The Go-To Shoulder Workout

The shoulders will be the stars of the show but the chest will not be left out. 

You will be using cables and dumbbells for this workout. 

The workout is higher on the volume side, so be mindful of the weights you choose and go for that mind muscle connection.

This is one of my favorite go-to workouts, there will be a couple different versions of this specific workout as well, so keep an eye out.

This exercise is a warm-up for your shoulder or rotator cuff more specifically. 

You’ll want to focus on the shoulder blade contracting back and opening up. 

You will only be rotating from the shoulder, the elbow should not move very much through this movement. 

It’s not about going heavy or hard, it’s about strengthening the shoulder and working external rotation.

Cable Rotator Cuff (external)

These two are the magic duo. 

You’ll hit these two exercises back to back with 45s of rest. 

The goal is activation, so take it slow and feel the movement, connect with it. 

If you find that your traps are getting too involved, do your lateral raises seated and do one side at a time. This will allow you to put more focus where it should be, your delt. 

Rear flyes you should feel in the back of the shoulder and lateral on the side. 

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

-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

Lateral & Rear Superset

Here we’re shifting focus to the front delt.

Be sure to choose a weight that is challenging but not so challenging that it’s all effort and no connection.

You can choose to use back support on the pressing but I prefer to practice relying on my abs for the pressing. 

You are trying to feel it not just move the weight, connect with your movement, this is how you grow.

- 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

-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

Anterior Shoulder (the front burn)

The cable keeps more constant tension on the body. 

We’ll be using this with a superset similar to our first superset in the workout. 

Begin with a lighter weight to feel out the movement before going up. 

Activation and technique are 🔑

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)

- Bend over to 90 degrees 
-Grab the cable by the ball 
- Raise the cable engaging the back of your shoulders (bending at the arm/shoulder) 
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Cable Superset

-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

The Go-To Shoulder Workout

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