Name: Playbook - Josh Bailey - W2/D4 Shoulders Volume
Uploaded: 2021-06-07T12:41:54.633Z
Duration: 60 min
Description: W2/D4 Shoulders Volume

Darrell Benson

King

Darryl

Danny

Looks simple but kills you in the gym ! Amazing program

Pedro

Nathan

Martenis

Amy A. Gentry

Really great workout!!! Back in early mornings. Thx Coach

Barney Jackson

Fabian

Toddy

Riquelvi

Francky

Awesome! I wish there were some super sets on shoulder day.

Nick

Jamal

Jamar Akem

Darvin

Faceless

Brandon

Gerald Gray 

Joshua

Leonard Moon

Mike

Adrian

Ethan

Washed up D1 football player and I am very impressed. Awesome platform and incredible workouts, feels like I’ll be looking like you continuing with this process haha.

Cameron

Thanks so much brotha! I’ve been loving the workouts. I haven’t been this consistent since being in the Army. My friends have been asking me how I put on so much muscle so quickly. Hope all is well!

Christopher

This volume shoulder workout will either have more sets or repetitions so be prepared to add weight as reps decrease or work with a comfortable but still challenging weight to do 15-20 reps with

These types of workouts help you put on more muscle in a faster amount of time because you are overloading the muscles

-Stand upright and keep the back straight.

-Hold a dumbbell in each hand at the shoulders with an overhand grip. 
-Thumbs should be on the inside and knuckles facing up.

-Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.

-Return the dumbbells to the shoulders while inhaling.
Repeat for eight to 12 repetitions as desired.

Seated DB Shoulder Press

-Grasp dumbbells and lie supine on upper portion of 45 degree incline bench with legs straight. 

-Position dumbbells downward below each shoulder. With elbows straight or slightly bent, raise one dumbbell forward, up and over shoulder until upper arm is vertical. 

-Lower dumbbell down to starting position.

-Alternate your arms to split the rep amount

Lying Inclined Alt. DB Front Raises

-Stand with legs at a comfortable distance apart, shoulder-width is about right. 

-Grasp a pair of dumbbells and allow it to hang in front of you at the length of your arms.

- Your palms should be facing your body. Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.

-Lift your elbows to your shoulder level to complete the exercise properly

Dumbbell Upright Row

-Grab a set of dumbbells and stand straight.

-With your palms facing down, lift the dumbbells and raise your arms out to the sides.

-Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.

-Repeat.

Dumbbell Lateral Raises

-Sit down, lean forward and hold a dumbbell in either hand so that they're resting above your feet. 

-Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. 

-Bring the weights back down and repeat.

Seated Dumbbell Rear Delt Flys

-Grasp the dumbbells with a neutral grip (palms facing in), with your hands down at your sides. 

-Slowly shrug your shoulders up as far as possible. Pause, and then slowly lower the dumbbells back to the starting position. 

-Repeat for the required reps.

Seated Shoulder Shrugs

You will perform this exercises back to back with only 15 seconds of rest between

Lie down on your back. Bend your knees at an 90 degree L shaped position. Place your hands on the side of your head or across your chest. 

-Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.

Crunches

-Start lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle. 

-Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. 

-Hold for a beat in this position, then slowly lower your legs back to the starting position.

Reverse Crunches

Crunch Circuit

W2/D4 Shoulders Volume

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

W1/D1 Chest Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W2/D4 Shoulders Volume

Community

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