Name: Playbook - Eric Janicki - W2/D2 Shoulders + Core
Uploaded: 2021-07-22T03:00:04.842Z
Duration: 75 min
Description: W2/D2 Shoulders + Core

Igor

Workouts are killer, really enjoying the program

Cory Letendre

Brandon

Carlos Romero Cruz

Mayson Buffington

1. Cables 
- Cable Front Raise 
4 sets of 12-15 with a 6 second negative
1-2 min. Rest between sets
- Iso Cable Lateral Raises 
3-4 sets of 12 with a 6 second negative per side
1-2 min. Rest between sets

2. Dumbbells 
- Banded Dumbbell Shoulder Press 
4 sets. 
Set 1: 12-14 reps 
Set 2: 8-10
Set 3: 8-10
Set 4: 4-7
- Hammer Lateral Raises 
4 sets of 10-15
1-2 min. Rest between sets

3. Burnout
- 1-3, 2-3, Full Shoulder Presses
3 sets to failure. 
1-2 min. Rest between sets

4. Weighted Core Work 
- Rope Crunches
10 sets of 10 w/ a :30 rest between sets

- Raise keeping a slight bend at the elbow 
- Lower with a slow controlled motion

Cable Front Raises

- Raise keeping your arm como straight
- Raise up to shoulder height

Iso Cable Lateral Raises

- bands under the bench
- use a lighter weight on these than you normally would
- focus on control and tempo

Banded Dumbbell Shoulder Presses

- Keep your thumb facing up
- Raise until your reach shoulder height
- Lower with a slow controlled movement

Hammer Lateral Raises

- arched back
- good tempo on the negative
- don’t explode out of the bottom, conscientiously push through the shoulders
- down to where the middle of the dumbbell is even with your ears.

1-3, 2-3, Full Shoulder Presses

Rope Crunches

W2/D2 Shoulders + Core

W2/D2 Shoulders + Core

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W2/D2 Shoulders + Core

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