Name: Playbook - Gareth Sapstead - Spicy Shoulders 🔥
Uploaded: 2022-06-29T13:19:49.757Z
Duration: 60 min
Description: Spicy Shoulders 🔥

Lee Collier

What’s up guys, today I’ve got for you a 6-move workout focusing on shoulders with a little triceps at the end. You’ll pre-fatigue your delts at the start to ensure you’re feeling those shoulder presses exactly where you should. This is also a great “longevity” approach. This is sure to be a spicy one 🔥

Set cables to around shoulders height.

Grab and cross over the cables. You may use handle attachments if you prefer.

Attempting to keep your elbows flared and about level with your chin, spread the cables apart.

Allow your delts to do the work leading with your elbows, only to finish with a little scapular retraction (shoulders back).

X Cable Rear Delt Flye

Use a very high incline bench - just one notch down from fully upright.

Start lighter than you think. Lead with your elbows and raise the dumbbells about 30 degrees forward (scapular plane).

Stop when upper arms are about parallel with the floor.

Chest-Supported Lateral Raise

Use a 70 degree incline bench.

Dumbbells will start in a neutral/hammer grip position at the bottom with more tuck of your elbows.

As you press overhead then turn your grip so your palms to face forward. The overhand/pronated grip at the top will naturally allow your elbows to point outward a little more.

Keep form tight and do not bounce out of the bottom position.

Pronating Grip DB Shoulder Press

Set the backrest of a bench to a height where it’s comfortable to bend-over and support your chest (or just below).

Use a grip on your dumbbells somewhere between palms down and neutral, or have a play and go with whatever’s comfortable for your shoulders and you feel work best.

Lead with your elbows and arc wide. Leave a very slight bend in your elbows throughout.

Focus should be on tension/sensation through your rear delts, NOT the weight you’re lifting.

Chest Supported Rear Delt Flye

Use a grip around shoulders-width apart.

Lower the bar tucking your elbows close-in to your ribs.

Do not lose tension and the weight of the bar through the floor at the bottom. Only allow 50% of the bar weight through your elbows to rest on the floor.

It’s a “soft” pause on the floor and press up.

Focus here is on triceps.

Narrow Grip Floor Press

Set the cable to around lower chest height.

Keep your elbows pointed in the same direction throughout with no movement at your shoulders.

Extend your elbows and squeeze your triceps.

Part the rope as you reach full extension.

Return all the way back and focus on the stretch.

Cable Overhead Triceps Extension

Spicy Shoulders 🔥

NEW Shoulders-Dominant Push

Quads, Glutes & Hammies

Glutes & Hamstrings 6/4

Lats-Focused & Biceps 6/3

Traps / Rhomboids 5/31

Chest-Focused Push 5/30

Quads-Focused Lower

Chest-Dominant Push 5/23

Back (intensity techniques🔥)

Deadlifts | Quads | Hammies

Chest-Builder

Full Back | Biceps

Volume Quads | Hams | Calves

Shoulders | Triceps

High-Volume Back

Glutes | Hamstrings

Chest-Dominant Push

Width-Focused Back | Biceps

Hamstrings | Glutes | Light Quads

Back-attack (cables only)

Full Legs ‘n’ Core

Chest | Light Shoulders & Tri’s

Back Thickness & Biceps

No-ego Squats 🔥

“Feel it” Back & Bi’s

Quads-Dominant Lower

Upper Chest Focused “Push”

Width-Focused Back

Legs (Low-Back Friendly)

Shoulders/Chest/Tri’s

High-Volume “PUSH” Day

Toasty Triceps

Quads-Focused 6/8

Spicy Shoulders 🔥

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