Name: Playbook - Janet Calderon - W4/D3 Shoulders, rear delts & chest
Uploaded: 2024-01-02T12:08:53.414Z
Duration: 70 min
Description: W4/D3 Shoulders, rear delts & chest

This was such a great and challenging program!

Monica

Kristen

Adria

Perform both workouts back to back then take a break

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

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Superset

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

Perform both workouts back to back then break

- Bend elbow, Bring the arms far back as you can hang the body and you need to bring your arm back to the start position repeat four reps focus on really contracting the rear delts. 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- With your chest flat on an incline bench and a dumbbell in each hand
- 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

Reverse Incline dumbbell rear delt fly

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

Wheel an adjustable bench into a Smith machine and set the backrest angle to 15-30 degrees.
Lie on the bench and retract your scapula (squeeze your shoulder blades together). If this is difficult to picture, think about puffing your chest out.
Grab the bar with a slightly wider than shoulder-width grip and tuck your elbows in at a 45-degree angle.
Push the bar upwards to unrack it and then lower it towards your mid-chest.
Once your elbows are slightly past your chest (there's no need to actually touch the bar to your chest), reverse the rep by pressing the weight up explosively.
Think about bringing your elbows together as you press the bar up, as this increases inner pec activation.

Incline Smith Machine Chest Press

W4/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

Raven

Maria

Julia

W1/D3 Shoulders, rear delts & Chest

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 👏🏼👏🏼👏🏼

Jessica

Feeling hella good 👍 getting stronger 💪

Anais

W2/D2 Back & Arms

Tiayazmin

Aysha

W2/D3 Shoulders, rear delts & chest

Great workout. This one almost took me out!

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

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

Finished the program!! This was a great one!

W4/D3 Shoulders, rear delts & chest

Community

More workouts from Janet Calderon