Name: Playbook - Jess Guinan - 6/13 - Shoulders
Uploaded: 2022-10-30T17:00:03.969Z
Duration: 45 min
Description: 6/13 - Shoulders

1. DB Military Press (4x8)

2. Superset
- BA Lateral Raise (4x10)
- SA Lateral Raise (4x10)

3. Superset
- Arnold Press (4x10)
- BB Military Press (4x10)

4. Superset
- Alt DB Shrugs (4x10)
- DB Shrugs (4x10)

*Try to keep track of the weights you are using so that you can make sure you’re progressing!

- Brace your core and lift the dumbbells up so that your arms make a 90 degree.
- Keep your forearms nice and sturdy - don’t let them droop in towards your head. 
- Bring your arms straight up over your head, gently touching the dumbbells together.
- Bring your arms down so that they once again make a ninety degree. Do not let your arms drop down too low.

Seated Military Press

- Isolated Leaning Lateral Raise (4x10)
- SA Lateral Raise (4x10)

- Stand with a dumbbell in each hand at your sides. Keep your back straight and brace your core.
- Keeping your arms in a 90 degree, raise the weights our to the side until they are shoulder height.
- Your wrists, elbows, and shoulders should be level with each other. Do not let your elbows droop.
- Slowly bring the weights back down.

Bent Arm Lateral Raises

- Stand with a dumbbell in each hand at your sides. Keep your back straight and brace your core. 
- With a slight bend in your elbows (do not lock your arms out), raise the weights our to the side until they are shoulder height. 
- Your wrists, elbows, and shoulders should be level with each other. Do not let your elbows droop. 
- Slowly bring the weights back down to your sides.

Straight Arm Lateral Raise

Superset #1

- Isolated Arnold Press (4x10)
- Front to Lateral Raise (4x10)

- Hold one dumbbell in one arm.
- Brace your core, give your glutes a slight squeeze, and bring your arm into a ninety degree with your palm facing you. 
- Push up and out, so that your arm is fully extended and your palm is now facing away from you.
- Bring back down into a ninety degree.

Isolated Arnold Press

- Stand up straight and brace your core. 
- Bring the barbell to your collarbone, with your palms facing away from you. Your hands should be shoulder width apart on the bar.
- Brace your core, gently squeeze your glutes, and bring the barbell over your head. 
- Slowly bring the barbell back down to the starting position.

Barbell military press

Superset #2

- Alt DB Shrugs (4x10 ea side)
- DB Shrugs (4x10)

- Stand with your arms at your side, and a dumbbell in each hand. 
- Bring one shoulder up towards your ear, without moving your head down. 
- Repeat on the other side.

Alternating Dumbbell Shrugs

- Stand with your arms at your side, and a dumbbell in each hand.
- Bring both shoulders up towards your ears, keeping your arms straight.
- Slowly bring the dumbbells back down.