Name: Playbook - Henry Matthews - Week 0, Day 4 - Thursday
Uploaded: 2023-04-25T22:18:31.982Z
Duration: 70 min
Description: Week 0, Day 4 - Thursday

Max Shoulder Press

Today, you will find your 1-RM for shoulder press! You will go through the warmup protocol prior to completing a max for the day.  Starting with the an empty bar and add 10-20lbs per set. For example, the first set is the empty bar, 45lbs. The following set, set 2, you will have 55lbs or 65lbs. Follow the rep scheme for each warmup set. After set 7,  begin your 1-RM and rest 3-5 minutes after each max repetition. 


Warmup Sets For Shoulder Press
Set 1: Empty Bar For 10-20 Reps
Set 2: 5-10 Reps
Set 3: 5-8 Reps
Set 4: 4-6 Reps
Set 5: 3-5 Reps
Set 6: 1-2 Reps
Set 7: 1 Reps

Shoulder Warm-up

3 Rounds
* Single Arm DB Press: 5 reps each arm
* Seated DB External Rotations: 6 reps each arm
* Resistance Band Pull Apart: 12 reps
* Y’s, T’s and W’s: 5-10 in each position

*1 Minute Rest Between Sets

Cool Down (Need a lacrosse ball for this one)

* Anterior Deltoid Smash: 30 Seconds to 1 Minute Each Side
* Rotators Smash: 30 Seconds to 1 Minute Each Side
* Trap Smash: 30 Seconds to 1 Minute Each Side
* Tricep Smash: 30 Seconds to 1 Minute Each Side

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Week 0, Day 4 - Thursday

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