Name: Playbook - Jess Guinan - 6/28 - Shoulders
Uploaded: 2022-10-30T17:00:04.006Z
Duration: 45 min
Description: 6/28 - Shoulders

1. DB Military Press (4x8 heavy, 1x12 lighter weight)

2. Isolated leaning lateral raise (4x10 ea side)

3. Superset
- Isol Arnold press (4x10 ea side)
- BB military press (4x10)

4. DB shrugs (4x12)

- 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

- Hold one dumbbell in one hand and hold onto a sturdy rack with your other hand.
- Place your feet close to the rack lean to the side, holding on to the rack for support.
- Place the dumbbell in front of you.
- Keeping your core tight, bring the dumbbell up - keep a slight bend in your elbow, and make sure that your wrist, elbow, and shoulder make a straight line.

Isolated Leaning Lateral Raise

- Isol Arnold press (4x10 ea side)
- BB military press (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

Arnold press/bb military press

- 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.