Name: Playbook - Jeremy Potvin - W2/D2 - Shoulders
Uploaded: 2022-03-02T02:11:18.664Z
Duration: 90 min
Description: W2/D2 - Shoulders

The following exercises should go as listed below - 
2-3 ramp up sets of 12-15 reps / 2-3 working sets of 6-12 reps / 1 drop set to failure 

1. Rear delt fly
2. Hammer strength shoulder press
3. Lateral raise
3.5. Seated lateral raise
4. Shrugs
5. Face pulls
6. Neutral grip press (not shown) 
7. Machine lateral raise 

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 6-12 reps
*Drop sets: Start at your working set and perform until failure, then reduce weight by 50% and perform until failure

- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt fly

Hammer strength shoulder press

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

Dumbbell lateral raises

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Shrugs

- Pull the cable towards your face with elbows flared outward

Face pulls

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

W2/D2 - Shoulders

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