Name: Playbook - Jess Guinan - 6/3 - Shoulders
Uploaded: 2022-10-30T17:00:04.022Z
Duration: 60 min
Description: 6/3 - Shoulders

Sucky but hell of a workout really easy to follow along and user friendly

Marciel

1. Seated DB Military Press 5x5, heavy
- start with a warmup set, gradually increase each set if possible

2. Isolated Arnold Press 4x10 each side

3. Superset
- Bent Arm Lateral Raise 4x10
- Straight Arm Lateral Raise 4x10, lighter weight than bent arm

4. Superset
- Alternating DB Shrugs 4x10 each side
- DB Shrugs 4x10

- 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 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

- Bent Arm Lateral Raise 4x10
- Straight Arm Lateral Raise 4x10, lighter weight than bent arm

- 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

- Alternating DB Shrugs 4x10 each 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.

6/3 - Shoulders

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