Name: Playbook - Gabe Souza - Thursday: Shoulders & Abs
Uploaded: 2022-11-29T20:32:54.593Z
Duration: 60 min
Description: Thursday: Shoulders & Abs

Thakshitha

Wan  Zafran

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

The workout was great, didn’t complete last workout due to machine in use. Repeated pushups instead of

Olivier

Great workout. Hurts like it hasn’t before

johnsy Davila

Show the height of the cable flys please!!!

John Bailey

Monday: Chest & Triceps

Zach

Samuel

Tuesday: Back & Biceps

Jonathan

Enjoyed the combination of low and high rep sets for each muscle.

Hadrian

Wednesday: Legs & Abs

Gabe

Please show or describe which grip your using ( wide or close) on easy bar curl, awesome little workout thanks.

It was an easy to follow workout that flowed with ease. Would love a cool down or post workout stretch routine. Thanks!

Christian Rhea

Friday: Arms

Jacob

Amazing pump. Didn’t get to finish the leg workout due to my injury but looking forward to completing when I can

Thursday: Shoulders & Abs

Community

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