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

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

My first time with you programe was good 👍👍

Maynor

Good workout! Fast and really easy to use

Mariano

Providing more details about the goal to achieve in this workout plan.
Also, provide information about whether it’s a advanced level or not.

Ailton

Monday: Chest & Triceps

Alethea salt

Hector

Hey Gabe! Workout is amazing. I just have a question, every week is different or it stay the same?

Tuesday: Back & Biceps

Thakshitha

devante

Good for a first try! Thank you for the routine!

Wan  Zafran

Wednesday: Legs & Abs

I feel like I wasn’t doing something right before but when I completed this workout the pump looked amazing and I knew your program would work. Thank you man!

Thursday: Shoulders & Abs

Community

More workouts from Gabe Souza