Name: Playbook - Gabe Souza - Thursday: Shoulders & Abs
Uploaded: 2021-10-22T15:32:07.188Z
Duration: 60 min
Description: Thursday: Shoulders & Abs

Good variety and hit my shoulders from different angles   Definitely feeling it

Chuck

Denise Aguiar

Focus: Shoulders & Abs 
- Control the weight and squeeze the muscle being worked out at the top of each rep for a second or two.
- Slow down your reps and focus on the squeeze. 
- Focus on mind muscle connection!

Extend your arms to the sides and draw small circles in the air with your hands to warm up the shoulders.

Arm circle

- 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

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

DB Lateral raises

- Hold the straight bar with your palms down 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Stay as upright as possible placing more tension on your triceps

Dips staying vertical

- Start with yours hand on a box
- Bring your knee towards your chest and bring your head down
- Engage your core
- Pause at the top

Incline plank single leg knee tuck

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Thursday: Shoulders & Abs

Man it was extremely cool to have everything right at your fingertips… this is week 2 for me back in the gym and I feel more structure and less chaos when following these workout routines… def excited to see how Tuesday’s session goes 💪😁🎯

Victoria

Jacob

Monday: Chest & Triceps

Good one !  On the last exercise, it seemed the video was different than the explanation for the exercise, if that makes sense

Thursday: Shoulders & Abs

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