Name: Playbook - Diego Rivano - DELTS 4
Uploaded: 2022-06-15T23:34:07.451Z
Duration: 60 min
Description: DELTS 4

Exercises:

1. Dropset dumbbell seated shoulder press 
40 / 40 / 40 / 40 

2. Super set: 
Dumbbell seated neutral grip shoulder 
20 / 20 / 20 / 20 

Barbell upright row 
20 / 20 / 20 / 20 

3. Dips machine 
25 / 25 / 25 / 25 

4. Cable rope row to neck 
20 / 20 / 20 / 20

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- AFTER COMPLETING THE FIRST SET OF 20 REPS, do another set of 20 reps with lighter weight

Dropset (1) dumbbell seated shoulder press

Execute the exercise number 1
 1. Dumbbell seated neutral grip shoulder press 
Without rest
Execute the exercise number 2
2. Barbell upright row

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell seated neutral grip shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Super set: d. Seated n. Grip s. Press + barbell upright row

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Dips machine

- Pull the attachment in towards your body high and wide
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

DELTS 4

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