Name: Playbook - Fit By Fousey - W1/D4 Shoulders
Uploaded: 2023-06-18T09:41:58.745Z
Duration: 60 min
Description: W1/D4 Shoulders

Jeff

KaRaN

Salvador

Boomable

Felt that burn keep pushing through failure on some sets is GOALS !!

Mike Chammout

Luke

June

Widson

mohamed shabeel

The last exercise was so intense i had to use 5lbs 😂

Rida

Killer workout, by the end I couldn’t do the 6 way shoulder exercise with any weight. Anyways I got an amazing workout and pump. Just finished my first week, I’m loving this workout plan.

Muhammad

Fernando

Junior

Had to put that work in on Sunday💪🏻 I’m already felling more shredded hopefully y’all working cuz I’m coming 😈😈

The last exercise was BRUTAL! #feeltheburn

Abraham

Haven’t worked out in awhile and week one sore but it’s a good sore don’t give up everyone

Mujtaba

Zaid

Looking at it yesterday and I was thinking it was gonna be easy… this thing kicked my ass lol

Carlos

Steven

I learned something new about myself this workout no matter how much I want to quit I wont

Donavan

- Overhead Dumbbell Press

Super Set
- Dumbbell Lateral Raise
- Dumbbell Upright Row

Super Set
- Dumbbell Underhand Press 
- Dumbbell Front Raise 
- Dumbbell Rear Fly (Shoulders)

- Dumbbell Shrug 
- 6 Way Shoulder Raise

- While holding a dumbbell in each hand, sit on bench that has back support
- Place the dumbbells upright on top of your thighs
- Raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward 
- Press the dumbbells upward until they are overhead
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Overhead Dumbbell Press

- Stand tall, holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Lower the dumbbells to starting position with control

Dumbbell Upright Row

Super Set

- While holding a dumbbell in each hand, sit on bench that has back support
- Place the dumbbells upright on top of your thighs
- Raise the dumbbells just forward of the shoulders one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing your shoulders 
- Press the dumbbells upward until they are overhead
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Underhand Press

- Start in a seated position, a dumbbell in each hand
- With a slight bend at the elbows raise one dumbbell forward and up to shoulder height
- Lower the dumbbell with control and repeat on the opposite side

(R+L= 1 rep)

Dumbbell Front Raise

- Sit on the bench with your legs together and the dumbbells behind your calves
- Bend at the waist while keeping the back straight in order to pick up the dumbbells
- Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor
- Slowly lower the dumbbells back to the starting position

Dumbbell Rear Fly (Shoulders)

- Grasp a pair of dumbbells and holding them by your sides with a neutral grip
- Keep your arms straight as you lift your shoulders toward your ears
- Pause for a moment before lowering your shoulders back to the starting position

Dumbbell Shrugs

- Start in a seated position, with your arms by your side grasping the dumbbells
- Begin each rep with a lateral raise, and then keeping your arms straight, bring them around to the front at shoulder height and then raise them above your head
- To complete the rep, reverse what you have just done by lowering your arms halfway down so they are in front of you at shoulder height, then out to the side, and then return to the bottom
- This entire sequence equals 1 rep

6 Way Shoulder Raise

W1/D4 Shoulders

Salah

Emen

W1/D1 Chest & Triceps

Wow what a workout! First time i sweat this much in the gym. 💪🏼

W1/D2 Legs

Omar

Great fun completing this nice workout that doesn’t take forever

Aniran Ghoshal

W1/D3 Back & Biceps

Magnus

I would suggest incline push ups vs decline for chest , other than that 🔥

Amber

W2/D1 Chest & Triceps

Never skip leg day! Let's get it! 🔥🔥

I think I’m still sore from the last leg workout — those inguinal muscles are sooooreeee !! Did lower weights today because I failed last leg workout and that OK ! Almost at failure at every set that’s how you know you’re killing it !! #LegDay

W2/D2 Legs

Beast mode let’s go tomorrow is a new day

W2/D3 Back & Biceps

Last workout still hard lol but form over weight think about that

Awesome burn learning my limits and when to push and when to back off to prevent strains and injury #stay safe with your weights

Yuejay

W2/D4 Shoulders

Increased weights on average 5 more lbs pushing always just a little more each couple weeks let’s gooooo

W3/D1 Chest & Triceps

Great — could add one more leg exercise here like the first leg workout I think we’re missing one —- also it is not saving some
Of the previous logs when it comes to super sets usually it will save only the first workout but not the other two — and sometimes it works ? —- the calf raises at the end of each workout just seem too easy ? Anyone agree I went up to 60 lbs and still can’t feel it even changing my foot position — found the calf raises machine was more of a burn - just a thought — let’s goooo

Workout was great it was a hot day out today i just need to push myself a little harder next time

Mitchell

W3/D2 Legs

Killed me but doing much better than previous weeks!

Kavon

Struggled to even start, but we got it done.

Still a struggle but I showed up and tried my best

W3/D3 Back & Biceps

W3/D4 Shoulders

W4/D1 Chest & Triceps

W4/D2 Legs

W4/D3 Back & Biceps

I am so pumped to officially make it to month two tomorrow. I did a whole month! That’s a win idc

W1/D4 Shoulders

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