Name: Playbook - Fraser Wilson - W3/D4 Shoulders & Cardio
Uploaded: 2021-10-06T11:22:55.731Z
Duration: 60 min
Description: W3/D4 Shoulders & Cardio

- BB shoulder press 4 x 6
- DB lateral raises 3 x 8-10
- DB front raise 3 x 8-10
- Lying cable upright row 4 x 8
- Reverse pec deck 3 x 8
- BB shrugs 5 x 8

- LISS cardio 20 min

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell overhead 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

- Raise the dumbbells forward and up until you reach shoulder height
- Lower with a slow and controlled movement

Seated dumbbell front 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

Barbell shrugs

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

Cardio

W3/D4 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!

Cailean

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

Faceless

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

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!

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

W1/D5 Shoulders & Cardio

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???

Tenzin Soepa

W2/D5 Arms

This was definitely a slayer!! This workout definitely 🅿️ushin 🅿️

Same set of exercises for the third week in a row! 
Although the exercises are effective, the training Is getting boring. 
Need to change the set / types of exercises here

W3/D4 Shoulders & Cardio

More workouts from Fraser Wilson