Name: Playbook - Janet Calderon - W1/D3 Shoulders, rear delts & Chest
Uploaded: 2024-01-02T12:08:53.263Z
Duration: 75 min
Description: W1/D3 Shoulders, rear delts & Chest

Raven

Maria

Julia

Aysha

Jessica

Anais

Adria

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Dumbbell Shoulder Press

Sit on the pec deck fly machine with your stomach against the pad.

Grasp the pec deck handles ensuring your upper arms are parallel to the floor.

Push the handles back together as you contract your back and squeeze your shoulder blades.

Hold this contraction for 1 second.

Repeat for the desired number of repetitions.

Machine Reverse Fly

Grab the ends of the rope attachment with your thumbs pointing backwards.

Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.

Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs.

Face Pull

- Keep arms fully extended and core tight

Cable cross over flies

Perform both exercises back to back then take a break after both exercises are done

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Side Laterals

Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
Hold the dumbbells or bar across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
Brace the abdominal muscles.
Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.
Repeat the exercise for the number of sets and repetitions in your program.

Front Raises

Superset

1.) Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position.

2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles.

3.) Hold this position for a count then slowly return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Tips :

1.) Keep your shoulders and lower back against the bench at all times during this exercise.

2.) Refrain from bouncing the handles back on the machine.

Machine incline chest press

W1/D3 Shoulders, rear delts & Chest

Maha

Miss Janet, are you trying to kill us with that glute finisher?!? 
😂😅😩

Dara

Kaila

W1/D1 Leg day quads & glutes

Not sure how I'm going to use my arms today Janet 🔥💀

Donya

Indhira Coradin

W1/D2 Back & arms

Took me over an hour to complete, but it was worth it!!!

Jasmine

W1/D4 Glutes & Hamstrings

Dolcinea

That glute finisher had my 🍑 burning so much I started laughing. Whew!🔥😂

Weezie

W2/D1 Quads & Glutes

That burn though 👏🏼👏🏼👏🏼

Feeling hella good 👍 getting stronger 💪

W2/D2 Back & Arms

Tiayazmin

Kristen

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

Monica

Kalisa

W2/D4 Glutes & Hamstrings

Those pulse lunges almost killed me!🥴😂😅

Alisha

Loving the progress I’m seeing from your plan! Thank you sm🤍

W3/D1 Quads & Glutes

W3/D2 Back & Arms

Freaking amazing, best way to start my Saturday …. With my arms shaking 🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

Melissa

W3/D3 Shoulders, delts & chest

W3/D4 Glutes & Hamstrings

That. Glute. Finisher. THOOOO! 🔥🍑🔥🍑

stace

W4/D1 Quads & Glutes

AMAZING made me try machines I haven’t ever used but damn do I feel GOOOOOD!!!!

W4/D2 Back & Arms

This was such a great and challenging program!

W4/D3 Shoulders, rear delts & chest

That finisher!!! Great program I see my body has shaped up 🔥🔥

Finished the program!! This was a great one!

W1/D3 Shoulders, rear delts & Chest

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