Name: Playbook - Eric Janicki - W4/D2 Shoulders + Core
Uploaded: 2021-07-07T13:11:15.945Z
Duration: 45 min
Description: W4/D2 Shoulders + Core

1. Dumbbell Work 
- Seated Dumbbell Shoulder Press
4 sets of 12 w/ a 4 sec. Negative and a 4 sec. Eccentric 
:60-:90 sec. Rest between each set
- Dumbbell Lateral Raises 
4 sets of 12 w/ a 6 sec. Negative 
:60-:90 sec. Rest between each set
- Alternating Dumbbell Front Raises 
4 sets of 12 each with a 4 sec. Negative 
:60-:90 sec. Rest between each set
- Alternating Dumbbell Shoulder PRess 
4 sets of 10 each arm w/ a 4 sec. Negative and a 4 sec. eccentric
:60-:90 sec. Rest between each set

2. Tempo press
- Tempo DB Shoulder Press 
4 sets of 10 w/ a 4 sec. Negative and a 4 sec. Eccentric + repping out to failure 
2 min rest between sets

3. Core Dual Set 
4 sets. 20 each. 
:60 rest between sets
- Med Ball Tuck
- Med Ball Twists

- Start with your arms at 90 degrees
- Press the dumbbells above you until your reach full extension 
- Lower with a slow controlled motion

Seated Dumbbell Presses

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

Hammer 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

Alternating Shoulder Dumbbell Presses

Tempo Dumbbell Shoulder Presses

- Bring your knees towards your chest 
- Keep your hips up

Med Ball Tucks

- Lean back to about 45 degrees
- Rotate from on side to the other

Med Ball Twists

Core dual sets

W4/D2 Shoulders + Core

Carl

Jonathan

It was pretty good. A little sore right now

Aidan

W1/D1 Legs 1 (Strength)

Still a mess…and the other past comments are from over a year ago.

Jon M.

Alex

W1/D2 Shoulders + Core

Continuity issues between outline and actual logbook remain

Rich

W1/D3 Back + Bi’s

Love the cables. It's nice after switching from john meadows training.

J Garcia

Great! Does anyone else feel the cross over cable extensions in their shoulder? Is that normal?

Brandon

W1/D4 Chest + Tri’s

Caesar

Got light headed on the pause squats and I’m not gonna lie I skipped the reverse hamstring curls. Didn’t really know what I was supposed to do. A list of instructions would’ve been helpful 🤷🏾‍♂️

W1/D5 Legs 2

Working out with Eric’s app..what a way to get in Shape!!!

Mayson Buffington

W2/D4 Chest + Tri’s

Nick

W2/D3 Back + Bi’s

Never done so many dumbbell shoulder presses in a workout. I'm beat!

Samson

W2/D2 Shoulders + Core

W2/D1 Legs 1 (Strength)

I had to skip the pause squats because I kept getting vertigo coming up. Anything I can do to prevent this? Also still unsure of the purpose of the reverse hamstring curls. The pointers that you have with most of the workouts are really helpful. If it were explained better I think I’d understand it more but it just seems dumb to me lbvs. Hope this helps!

W4/D2 Shoulders + Core

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