Name: Playbook - Jeff Kamalo - Week 1, Day 4: Shoulder Workout
Uploaded: 2021-11-11T16:15:33.727Z
Duration: 60 min
Description: Week 1, Day 4: Shoulder Workout

Terrance Dancey

Day 4

Exercise 1: Seated Barbell Shoulder Press 
Exercise 2: DB Arnold Press
Exercise 3: DB Side Raise/ w hold
Exercise 4: Bar Cable Front Raise
Exercise 5: Face Pull
Exercise 6: DB Shoulder Abduction

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

4sets, 12/10/10/8

Seated barbell shoulder press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Dumbell seated Arnold press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height, hold the other arm at shoulder height
- Lower with a slow and controlled movement

3sets, 12/10/8

Dumbbell side raise w/ hold

- Hold the bar with your palms down
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Bar cable front raise

- Pull the cable towards your face with elbows flared outward

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Face pulls

- Grab the dumbell in your hand 
- Lift your arms out to the side( full range of motion)
- Lower with a slow controlled motion

Increase the weight after each set, make sure you complete the reps.

3sets, 16/16/16 (each side 8x)

Dumbell Shoulder Adduction

Week 1, Day 4: Shoulder Workout

Week 2, Day 2: Back Workout

Week 2, Day 1: Chest Workout

Week 1, Day 5: Arm Workout

There is no information about number of reps and series of the barbell good morning. 
I asked through chat, but I didn’t have any answer.

Week 1, Day 4: Shoulder Workout

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