Name: Playbook - Day 1 Training - HIGH VOLUME SHOULDERS
Uploaded: 2024-01-07T21:25:03.111Z
Duration: 90 min
Description: HIGH VOLUME SHOULDERS

Matthew kelk

*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

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

- 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

Placing your hands on each side of the plate. Perform a front raise bringing the plate to eye level with arms straight or slightly bent. When at eye level, rotate the plate from side to side then return to starting position.

Plate Raise Rotations

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Seated Alternating Dumbbell Shoulder Press

- 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)

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated Reverse Fly Machine

HIGH VOLUME SHOULDERS

Alejandro Carmona

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

Harry

Pablo

COMPLETE SHOULDER WORKOUT

Anthony Arredondo

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

HIGH VOLUME SHOULDERS

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