Name: Playbook - Day 1 Training - 4. SHOULDERS
Uploaded: 2024-01-26T00:18:55.386Z
Duration: 90 min
Description: 4. SHOULDERS

Eric Greene

Jose

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Standing Barbell Shoulder Press

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Seated Dumbbell Shoulder Press

Start seated on a bench or chair holding both dumbbells by your side. Using your shoulders raise the dumbbells up to shoulder level. And control them back down to starting position. If need you can lean forward to create some momentum to raise dumbbells.

Seated Dumbbell Side Raise

Started seated on a bench leaning forward with your chest just above your quads. Holding a dumbbell in each hand with arms to your side. Use your rear delts and upper back to raise the dumbbells up so that your arms are parallel to the floor. Squeeze at the top and control on the way down.

Seated Dumbbell Reverse Fly

Holding a dumbbell in each arm. Let the weight hang by your side, stretching your upper back and shoulders. Using your upper back and traps to shrug the weight up trying to put your shoulders to your earlobes. Squeeze at the top and control on the way down.

Dumbbell Shrugs

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Standing Dumbbell Front Raise

4. SHOULDERS

1. PUSH/PULL

2. PULL/HAMSTRING/CALVES

3. LEGS/ABS/QUADS

5. ARMS/ABS

6. FULL BODY

7. BACK

8. CHEST

9. LEGS

Marcus

10. PUSH/PULL

11. SHOULDERS/ARMS/DELTS

12. LEGS/ABS

13. CHEST/BICEP

14. PULL/TRICEP

15. FULL BODY

16. PUSH/PULL SHOULDERS/BACK

17. LEGS

18. CHEST

19. SHOULDERS

20. HAMSTRING/GLUTES

21. BACK UPPER BODY

22. CHEST/ARMS

23. FULL BODY

24. ARMS UPPER BODY

25. LEGS

26. CHEST

27. BACK

28. SHOULDERS

29. ARMS/ABS

30. LEGS

31. FULL BODY

Best program to build the body you want 💪🏽🔥

32. PUSH/PULL

4. SHOULDERS

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