Name: Playbook - Frankie Dades - W2/D4 SHOULDERS
Uploaded: 2023-01-16T20:27:10.732Z
Duration: 45 min
Description: W2/D4 SHOULDERS

BB Military Press
Seated DB Press
Lateral Raise Superset
Arnold Press
Shrugs
Face Pull
Arm Superset

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Grab 3 weights. Do 10 reps with one weight, drop it do 10 reps with the next weight, drop it abs burn out with the last weight. 

Example: I did 25lbs, 20lbs, 15lbs

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals

Dumbbell Side Lateral raise dropset

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Arms superset

W2/D4 SHOULDERS

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D2 BACK/BIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

Ooof the pump on that one! My triceps are done for 😅💪☠️

W2/D4 SHOULDERS

More workouts from Frankie Dades