Name: Playbook - Fitness Within - SHOULDERS/TRAPS
Uploaded: 2021-09-05T11:54:07.227Z
Duration: 75 min
Description: SHOULDERS/TRAPS

Incline Plate Raise

Seated Lateral To Front Raise

Rear Delt Plate Row

Circuit 1

Barbell Front Raise ℹ

Tempo (3:0:1:1)
Go to complete failure on your 5th set

Cable Upright Row ℹ️

Keep your palms facing forward and thumbs facing up towards the ceiling. Go to complete failure on your 5th set

Seated Reverse Dumbbell Fly ℹ️

Circuit 2

One arm completes all reps while the other arm is in an isometric hold, then switch. Add a 1 second pause at the top of every rep.

Isometric Cable Front Raise

Set your bench to an incline. Use a weight that is light enough that you can control the eccentric phase all the way back down to your thigh each rep. Tempo (4:1:1:1)

Supraspinatus Lateral Raise ℹ

Bent Over Reverse Cable Fly

Circuit 3

If you don’t have straps you can use regular cable handles. Go to failure every set!

Lateral Cable Raise With Straps ℹ️

Wide Grip Cable Shrugs ℹ️

Superset

SHOULDERS/TRAPS

CIRCUIT METCON {FREE}

Kept it light I’m getting back into the grind after a 1 month break for elbow pain. 

No pain throughout the workout but did feel a little bit of popping as I was doing the cable tricep extensions I think I was just over extending the tricep on the way up 🤷🏻‍♂️

cairo prisco

BACK/TRCEPS/CALVES

*(DEADLIFTS)/HAMSTRINGS/GLUTES/ABDUCTORS

ABS/OBLIQUES

LAGGING BODY PARTS- CHEST/SHOULDERS/TRICEPS/CALVES

*(SQUATS)/QUADS/ADDUCTORS

Did extra flys and then did a super set of push-ups and dumbbell curls

SHOULDERS/TRAPS

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