Name: Playbook - Hannah Bower - Dumbbell & Cable Shoulders 11.15.22
Uploaded: 2024-03-06T20:30:23.378Z
Duration: 50 min
Description: Dumbbell & Cable Shoulders 11.15.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

The shoulder burn is so real on these, great circuit!

Becky

McKenzie

My shoulders are on 🔥🔥🔥 love it!!! 😆😆

Nikki Ouk

One of my faves! Usually I sub dumbbells for lateral raises since I don’t have something sturdy enough for attaching bands—but I just got a door hook attachment and it works like a charm for banded exercises 👍 Love this workout even more now!!

Mela

Tiana

Whitney Wampner

This felt so good! I was shaking during my lateral raises so I had to go down in reps towards the end. 🔥

Abigail

Chelsey

This was sooo good! Thank you! Love upper body exercises

Maria

🔥🔥🔥 love the way these sets are set up and the exercises.
I’ll be entering the 3 month PP stage on Sunday and I have been LOVING this upper body section!! Truly a great way to get back into my body and realize I still have strength.

Jessica

Amazing workout! Can’t wait for my sexy shoulder summer! 😝

Kaley

This was good! I finished with plank instead and wow!

Ashley

Jackie

Good thing it’s not a hair wash day, I can’t lift my arms above by head 😂👌🏼

Nina

Love the theme, can you put all these together and a highlight/package... Along with the cookie and legs thankful theme?
A. 8x5. 8x7,5. 6x10. 5x10. 5x10.
B. 8x10. 7x12,5. 5x15.  5x15. 5x15.

A. 13x5. 13x10. 10x15. SS.
B. 13x25. 13x40. 10x55. SS.

A. 10x5. 10x7,5. SS.
B. 10x5. SS. 8x5.

A. 60secs, 15. 60secs, 17,5.

A. 8 each way

Leigh-Ann

Arm Workout #1 in November’s Thankful Challenge, be sure to join: https://www.facebook.com/groups/451724679422276/?ref=share

Recognize this workout? One of the top rated shoulder workouts on the app. 

However, pay close attention to reps and sets. This is a great example of how adjusting reps/sets and overall workout structure can completely change the difficulty and feel of a workout, even if movements are the same.

Superset 1= 5 rounds 
Superset 2= 4 rounds
Superset 3= 3 rounds 
Movement 4= 2 rounds 
Finisher= 1 round 

This entire workout is a ladder, enjoy!

You will need a pair of dumbbells and cables or bands (either can always be substituted for one another).

This first superset will burn. 

The seated lateral raises have controlled pauses in them, and the shoulder presses are programmed in a 1-1-2 style.

This is why the reps are lowered because you will definitely feel the burn right away.

On these lateral raises, you will pause the lift at about 45 degrees for 1-2 seconds.

From there, finish the raise until your wrists are parallel with your shoulders. Hold for 1-2 more seconds. 

Then lower completely. This is 1 rep.

Because these reps are slow and have pauses in them, they will be challenging!

Seated Lateral Raise

A single repetition on these shoulder presses = right arm,  left arm, and then both arms together.

Because 1 rep is right arm, left arm, both arms, you may need to pick a weight slightly less than your standard shoulder press.

Seated 1-1-2 Shoulder Press

Seated Lateral Raise Superset 1-1-2 Shoulder Press

This best superset will target the front and back of your shoulders.

Form and engagement is still important on machines!

Pay close attention to reps: as reps get lower, weight increases 

Equipment modifications: bands or neutral grip with a plate

When doing front raises, we want to isolate your anterior deltoid (front part of your shoulder). 

That means we must minimize any swinging motion of our torso. If you’re torso moves and does wiggles to get the weight up, it’s too heavy!

Cable Front Raises

Equipment modifications: bands or bent over dumbbell reverse flys

When you perform a rear Delt fly, be sure that your hands do not go past your shoulders.

You want to engage your scapula and then control the movement the whole time.

Machine Rear Delt Flys

Cable Front Raise Superset Machine Rear Delt Flys

This circuit hit the front, side, and back of your shoulders!

Reps are per side
Recommended reps: 10-12

Seated on a bench or the ground, place your Tricep on your knee. 

From there, with a flat wrist, you will slowly control the weight away from your body and then toward your body. 

Only go as far as range of motion will allow, but you may notice, the more you do the more ROM you have.

External/Internal Shoulder Rotations

Reps are per side 
Recommend reps: 10-12

The goal is to isolate your shoulder, so make sure to pay attention to any body or torso wiggles. 

If you cannot get the weight up without swinging your chest, it’s too heavy!

Lateral Raise

External/Internal Shoulder Rotations SS. Lateral Raise

To finish the burn on your shoulders you will do 2 sets of 60 seconds around the worlds.

With a dumbbell, kettlebell, or plate, you will circle a weight around your head until it reaches the center of your chest. From there, go the opposite direction. Repeat until the time is up.

Around The Worlds

Modifications: bear plank position or hands elevated 

Substitutions: plank shoulder taps 

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

Dumbbell & Cable Shoulders 11.15.22

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Katie

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Dumbbell Upperbody Push 11.17.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Gym Upperbody 10.28.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Dumbbell & Cable Shoulders 11.15.22

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