Name: Playbook - Day 1 Training - BIG DELTS
Uploaded: 2024-01-07T21:25:03.218Z
Duration: 90 min
Description: BIG DELTS

Smitty 

Julian

*Take a warm up set to feel out/calculate the weight used for working sets*

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

Keeping your elbows slightly bent,  
raise the bar in a semicircular motion in front of you until your arms move a little pass horizontal.
Hold for a count of two.
Slowly reverse the motion and lower the bar to the starting position.

Standing Cable Front Raise

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith Machine Shoulder Press

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

Single Arm Isolated Dumbbell side raise

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

Standing Dumbbell Side Raise

Hands slightly outside shoulder width.
Drive elbows up and back.
Squeeze rear delts and traps

Standing Cable Upright Row

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Shoulder Press Machine

BIG DELTS

Alejandro Carmona

First time user and this app is the best I’ve ever used.

Harry

Pablo

COMPLETE SHOULDER WORKOUT

Matthew kelk

HIGH VOLUME SHOULDERS

Anthony Arredondo

Really enjoyed the workout. Feeling the pump and feeling scary🤘🏼

BIG DELTS

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