Name: Playbook - Janet Calderon - W5/D4: Shoulders
Uploaded: 2024-01-02T12:08:54.266Z
Duration: 60 min
Description: W5/D4: Shoulders

💪🏼💪🏼 Strong Women ish 👍🏽👍🏽

Wally

I love shoulders 🔥. Day 4, week 5. ✅

Daniela

Chanel

It’s the back for me. The x Frame really is coming

Bibi

Maria

Take a deep breath and raise the dumbbells to roughly 45 degrees using a neutral grip (palms facing in). Slowly lower the dumbbells back to the starting position under control. Repeat for the desired number of repetitions.

Side lateral partial raises

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 - pyramid set

Set up your bench at an angle of around 30-45°. 

Lie back and place your hands on the bar, slightly wider than shoulder-width apart, with your palms facing up. 

Lift the bar out of the rack and press it up until your arms are extended and your hands are above your shoulders. 

Slowly lower the bar to your chest, then press it back up again.

Pro tip: squeeze your glutes the whole time

Barbell incline chest press

Superset shoulder 1

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

Adjust the cable pulley to about chest height.

Select a weight and hold the handle of the low pulley with your right hand.

Bend at the waist until your torso is nearly parallel to the floor. 

Your legs should be slightly bent with your left hand placed on your lower left thigh. 

Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.

Raise your right arm, elbow slightly bent, to 
the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.

Slowly lower the weight back to the starting position as you breathe in

Single hand rear delt cable fly

Superset shoulder 2

- Keep arms fully extended and core tight

Cable cross over flies

W5/D4: Shoulders

D Van

I’m back! I’m dead but feel amazing after this workout.

Valennis

Legs on fire, butt pumped! Loved this, thank you for getting me out of bed this morning xxx

Opal

W1/D1: Leg Day 1

It was great, didn’t sweat like this in al longtime😅

Percita

Kristen

Loving back days nowadays more 💪🏼😌

W1/D2: Back Day

The hamstring on the smith machine takes a lot of confidence that I don’t have haha!

Lauren

Great workout, needed that 😊 I was so sore lol

W1/D3: Leg day 2 - Glutes & hamstrings

Alexis

Looking forward to seeing my sexy sculpted shoulders! 💪🏽

Adria

W1/D4: Shoulders

The smith machine workout with glutes kept getting caught. Also I like when you talk through how to set stuff up. I was confused by a lot of the set up

Karina

W1/D5: Leg day 3 - Glutes

Lysandra

W2/D1: Leg Day 1

Jasmine

W2/D2: Back Day

That burn 🔥!!! So good! Great way to start the morning, kicking butt and taking names 💪🏽

W5/D4: Shoulders

Community

More workouts from Janet Calderon