Name: Playbook - Fraser Wilson - W1/D5 Shoulders & Cardio
Uploaded: 2021-10-06T11:22:55.681Z
Duration: 60 min
Description: W1/D5 Shoulders & Cardio

Faceless

Awesome workout! Didn’t have access to one of the machines but I made do with a substitute. Worked up a hell of a sweat!

Cailean

Explain why we’re doin each movement. Why this amount of reps. Why doesn’t the next week change. Is this just for maintaining?

Cody Walter

Nelson

Maurizio

Byron

It was great. It felt like a beginner’s workout though

Andy Phan

- Seated shoulder press 4 x 8-10
- DB lateral raises 3 x 8-10
- Lying cable upright row 4 x 10-15
- Reverse pec deck 3 x 10
- DB shrugs 3 x 10

- LISS cardio 20 min

- Seated on an incline shoulder press machine 
- Press the handles up to full arm extension
- Lower them to the starting position

Seated shoulder hammer press

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- Lying on your back
- Hold the bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Lying cable upright row

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts
- Return to starting position with control

Reverse pec deck

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Incline treadmill
- Stair master (70-100 steps per min)
- Outside walk

Cardio (LISS)

W1/D5 Shoulders & Cardio

Joseph

Abit challenging lol. Coming back from a broken leg so it was abit intense for me

Kanan Clark

Great! I didn’t have access to one of the machines at my gym, but I found a work around. Excited for tomorrows workout!

W1/D1 Legs & Core

Live for the work up and work downs! Thanks Fraser!

Alejandro Sosa

That felt amazing! Can’t wait for the transformation.

Johnathan

W1/D2 Chest & LISS

I love this program. Just wish there was upper/lower split for it. I want to hit legs twice a week.

Ace Kenway

Samir

W1/D4 Back & Core

Frederico Delli Colli

You know if your arm kills after the workout

W1/D6 Arms

Wasn’t able to do one of the workouts due to the machine being out of order, but all in all a great workout. Got me sweating and tired.

Do you have any mods for a home gym setup for this workout?

Daniel

Can’t feel my legs but very good LMAOO! Ready for tomorrow’s workout 🤪🤪

Jose

W1/D7 Legs & Core

Mark

W2/D1 Chest & Cardio

Same set of exercises every single week 🙄

Oscar

Second week been hitting different 🔥🔥🔥

W2/D3 Back & Core

Good, but if would be if you include alternate exercises as well, in case anyone not comfortable with any exercise.

Ahad Raza

By including apple watch support and reps/weight log

Muzammil

W2/D4 Shoulders & Cardio

Awesome - you are saving my life one small step at a time.

Jason

Hey big fan of ur workout. I have been trying to loose belly fats, u got any tips???

W1/D5 Shoulders & Cardio

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