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

Show the height of the cable flys please!!!

John Bailey

Xhengiz

Monday: Chest & Triceps

Samuel

Really good workout, really feel the pain in the muscles but that just motivates! Let’s go!

Francisco Baridó

Tuesday: Back & Biceps

Jonathan

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

Hadrian

Wednesday: Legs & Abs

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

Maynor

Narman

Friday: Arms

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

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