Name: Playbook - Jeff Logan - W3/D6 Shoulders
Uploaded: 2021-10-12T04:02:55.292Z
Duration: 45 min
Description: W3/D6 Shoulders

Super Nyja

Kristijonas

Do “Lu Raises” instead of the lateral raises

Justin

Jarrad

A great workout due to not being used to using the rep range you used on here so it pushed me to dig deep and keep going.

Dominick

Jose Ferrer

Pre-work

- Shoulder press machine 4 x 12

Superset:
- Bent over reverse flies 4 x 12
- Plate front raise 4 x 10 

- Kneeling lateral raise 4 x 12 (each side)
- Seated single arm dumbbell press 4 x 10 (each side) 
- Reverse fly machine 4 x 15

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- In a seated position in the machine 
- Elbows bent to 90 degrees
- Straighten elbows pressing overhead 
- Lower back to starting position with control

Seated shoulder press machine

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Superset

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees in half kneeling position 
- Perform a lateral raise with the same arm 
- Complete desired reps then repeat on the opposite side

Kneeling lateral raise

Single arm seated dumbbell press

- don’t grip the handles 
- make a fist and place the pressure upon the outer edge of your fist 
- flex your rear delts at the completion of the movement

Rear delt machine flys

W3/D6 Shoulders

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

W3/D6 Shoulders

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