Name: Playbook - Jess Guinan - 7/14 - Shoulders
Uploaded: 2022-10-30T17:00:04.034Z
Duration: 60 min
Description: 7/14 - Shoulders

1. BB Military Press (4x8, heavy - do a warmup set)

2. Isol. Leaning Lat Raise (4x12 ea side)

3. Superset
- Isolated Arnold Press (4x12 ea side)
- Isolated Military Press (4x12 ea side)

4. BB Shrugs (4x12)

- 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

- 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

- Isolated Arnold Press (4x12 ea side)
- Isolated Military Press (4x12 ea side)

- 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

- Brace your core and lift one dumbbell up so that your arm makes a 90 degree. 
- Keep your forearm nice and sturdy - don’t let it droop in towards your head. 
- Bring the dumbbell straight up over your head. Slightly squeeze your glutes to keep your core super tight. 
- Bring your arm back down to a ninety degree.

Isolated military press

Isol Arnold/Isol Military

- Place your hands evenly on a barbbell, and stand with it by your thighs.
- Stand up nice and straight, and brace your core. 
- Bring both shoulders up towards your ears, keeping your arms straight. 
- Slowly bring the bar back down.