Name: Playbook - Jeremy Potvin - W4/D1 - Shoulders
Uploaded: 2022-03-29T21:17:26.478Z
Duration: 90 min
Description: W4/D1 - Shoulders

It’s killing my body. But I’m happy for that.

Shuaib Yoosuf

Amazing great pump and balancing all side of my shoulders

Waqas

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. Face pull
2. Shoulder press
3. Dumbbell lateral raise
4. Supported lateral raise
5. Upright row
6. Reverse pec dec
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

- Pull the cable towards your face with elbows flared outward
- Squeeze your shoulders when pulling the cable

Face pulls

- In a seated position with cables in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Cable seated 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

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

Reverse incline dumbbell lateral raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

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

W4/D1 - Shoulders

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