Name: Playbook - Jess Guinan - Shoulders
Uploaded: 2024-04-09T02:16:11.634Z
Duration: 60 min
Description: Shoulders

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

2. Isolated Arnold Press (4x10)

3. Superset
- DB Lateral Raise - Heavy (4x10)
- DB Lateral Raise - Light (4x10)

4. Superset
- Alt DB Shrugs (4x10, heavy)
- DB Shrugs (4x10, lighter)

- 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 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 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

- 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.

Shoulders

More workouts from Jess Guinan