Name: Playbook - David Nelson - Savage Shoulders & Minor Back
Uploaded: 2022-01-25T20:16:25.094Z
Duration: 45 min
Description: Savage Shoulders & Minor Back

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Recommended:

Advanced:
Repetitions	| Rec. Weight lbs
5x20 lbs
10x20 lbs
15x10 lbs
20x10 lbs
15x10 lbs
10x20 lbs
5x20 lbs

Dumbbell side lateral raise

High pulls rope cable

Superset: A) Barbell Rear Press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Superset: B) Rear Barbell Shrug

Superset: Rear Barbell Press & Shrug

- Pull the cable towards your face with elbows flared outward
- alternate between 3 different angles
- high above your head
- mid in front of your nose
- low pulling towards your chest

Rope Face pull 3 angles/ seated

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Savage Shoulders & Minor Back

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