Name: Playbook - Diego Rivano - DELTS 5
Uploaded: 2022-07-01T21:09:22.489Z
Duration: 65 min
Description: DELTS 5

Exercises:

1. Dumbbell seated shoulder press 
20 / 20 / 20 / 20 

2. Standing dumbbell delt frys
20 / 20 / 20 / 20 

3. Standing dumbbell del flys variant 
20 / 20 / 20 / 20 

4. Super set dumbbell / plate front rise 
30 / 30 / 30 / 30 

5. Body weight dips 
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

Dumbbell seated shoulder press

- Standing using dumbbells 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Standing dumbbells delt flys

- Standing using dumbbells  
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders. Use a neutral grip as it’s shown in the video
- Lower with control back to starting position

Standing dumbbell delt flys variant

Hold the dumbbells / plate  in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells / plate forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

10 reps of dumbbell alternate front rise + 10 reps dumbbell front rise + 10 reps plate front rise = 1 super set

Total 4 super set for this workout

Super set dumbbell / plate front raise

- 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

DELTS 5

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