Name: Playbook - Ivan Ivanov - 💥 3D Shoulders 💥
Uploaded: 2021-08-20T13:38:35.301Z
Duration: 45 min
Description: 💥 3D Shoulders 💥

Dylan Ching

Yerri

🔥 Intense shoulder workout targeting all three heads of the deltoids - front side and back! 

When it comes to shoulders - keep weights moderate and focus on great form and correct execution! 

Shoulders are a gentle muscle groups and will easily get overtaken form larger muscle groups if exercises are not performed correctly! 

Go slow and controlled for better stimulus! Let’s work 🔥

1. Grip barbell on a shoulder width or slightly above
2. Keep your feet on a shoulder width apart 
3. Keep elbows internally rotated when pressing - don’t let them flare out 
4. Press right up overhead to a full elbow lockout 
5. Lower slowly on the way down - repeat

Barbell Overhead press

1.Stand upright holding a dumbbell on one hand at shoulder height, fists outwards, the other arm extended for counter balance.

2.Press the dumbbell overhead, extending your arms fully. Make sure to keep your back flat and remain upright throughout.

3.Complete all reps on one side before switching to the other side.

Single Arm Overhead Press

1. Sit and lean forward slightly - keep dumbbell just on the side of your feet 
2. Raise right on the side up to shoulder level and no higher 
3. Aim to lower down slower and control the dumbbells as you go down 
4. Perform slow and controlled

Seated Side Raise

1.Stand upright holding the bar with a closed grip, with your arms straight and palms facing back.

2.Raise the bar up to just below your chin, keeping your elbows above your hands, bar close to your body.

3.Return to starting position.

4.Repeat.

Barbell Upright Row

1. Lie face down on a 30 degree incline bench 
2. Let your arms drop on the side while holding dumbbells
3. Pull back scapula
4. Raise dumbbells on the side holding arms straight and following around 45 degrees angle 
5. Perform slow and controlled

Prone Rear Delt Raise

1. Bent over to around 90 degrees in the hips 
2. Keep knees slightly bent & your chin tucked 
3. Hold dumbbells horizontally & keep arms long 
4. Raise to the side to about shoulder level squeezing the back of your shoulders

💥 3D Shoulders 💥

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