Name: Playbook - Eric Janicki - W4/D2 Shoulders + Core
Uploaded: 2021-07-07T13:21:15.990Z
Duration: 45 min
Description: W4/D2 Shoulders + Core

Strength 
1. Tempo Cable Presses
5 sets to failure. Going up in weight after each set. :90 rest between sets

2. Neutral Grip Shoulder Presses 
4 sets to failure. Going up in weight after each set. :90 rest between sets

3. Cable Incline Lateral Raise 
4 sets per side. 10-14 reps. No rest between sets. One sides working interval is the others rest interval.

*Burnout
- Banded Iso Lateral Raises 
3 sets per side. :60 on. :30 rest 
- Alternating Dumbbell Front Raises With Static Hold 
3 sets. :60 on. :30 rest

*Core
- Ab rollouts with a Barbell 
6 sets. :60 each. :30 rest between sets

Tempo Cable Presses

- Keep the dumbbells together
- Engage your chest as you go up 
- Reach full extension and lower slowly

Neutral Grip Dumbbell Presses

- Keep the opposing side of the body flat against the bench 
- The arm should be straight throughout the entire movement pattern
- Lifting until the bicep is by the ear to complete the rep

Cable Incline Lateral Raises

- lean out from column or sturdy piece of equipment
- controlled raises and slow negative
- slight squeeze at top of rep

Banded Iso Lateral Raises

- go with a lighter weight than a normal front raises
- hold one at the top while you do a full rep with the other hand
- make sure to keep the static arm completely level
- don’t use momentum to raise the dumbbell

Alternating Dumbbell Front Raises With Static Hold

- round the back and contract core
- keep lats engaged
- don’t drop hips at furthest extension
- only go to where you feel comfortable and then continue to work up to a greater distance

Ab Rollouts With Barbell

W4/D2 Shoulders + Core

Jon M.

W1/D1 Legs 1

Mayson Buffington

W1/D2 Shoulders + Core

Alex

W1/D3 Back + Bi’s

W1/D4 Chest + Tri’s

W1/D5 Legs 2

W2/D1 Legs 1

Great, what are some good rear delt exercises or do you incorporate them later on in the program? Thanks dude

W4/D2 Shoulders + Core

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