Name: Playbook - Day 1 Training - COMPLETE SHOULDER WORKOUT
Uploaded: 2024-01-07T21:25:03.047Z
Duration: 90 min
Description: COMPLETE SHOULDER WORKOUT

Alejandro Carmona

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

Harry

Pablo

Marissa

Smitty 

Hide yo kids, hide yo wife, day1 family growing strong!

Justin

Anthony Arredondo

GOT SOME DEATH STAR DELTS NOW!!!!🔥🔥🔥

Joshua

Day1 was today and this app is no joke. Looking forward to more.

Charlye

Christopher

Cesar

Mike

shoulders are my weak point but I loved this workout.

Matthew kelk

Ulises

Colton

Wyatt

You guys are the best! Killer app and shoulder workout. Looking forward to a great 2023🤘🏼

Davis

*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

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 with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Seated Dumbbell Arnold Press

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

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

Smith machine Shoulder Press(behind the head)

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Single Arm Cable Side Raise

1.) Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you. 
2.) Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. Pause, then reverse the movement, lowering the weights back to the starting position

COMPLETE SHOULDER WORKOUT

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