Name: Playbook - Josh Bailey - W3/D4 Shoulder Gainz
Uploaded: 2021-06-07T12:08:08.856Z
Duration: 75 min
Description: W3/D4 Shoulder Gainz

Darrell Benson

Darryl

Rodney

Nathan

Sedrik

Working!💯 Feeling so much stronger!💪🏽😤🔥

Amy A. Gentry

Barney Jackson

Luidi

Fabian

Francky

Shoulder pump on fleek 💪🏽😵🤘🏽!

Faceless

Steven

Riquelvi

Gerald Gray 

Mike

Sirgae Jewell

This workout is targeting the shoulders and abs. Both are used to stabilize through a lot of these exercises

-Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.

-Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.

-Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.

Standing Barbell Shoulder Press

-Begin by sitting on a flat bench. Hold the dumbbell at your side with an overhand grip. Tighten your core and flatten your back.

-Bring the dumbbells up to shoulder height so that your palm are facing you. Push the dumbbells overhead. Rotate them as you do so.

-At the height of the movement, your palms should be facing away from you. Pause, contract and slowly return to the starting point through the same rotation.

Seated Arnold Press

-Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides like suitcases. Bend your elbows and perform half a biceps curl. Your thumbs should be pointing upward with a 90-degree angle at your elbows.

-Raise your elbows and dumbbells up and out to the side. Pause with your elbows at shoulder height and return to starting.

90 Degree Lateral Raises

-Stand next to one side of an adjustable cable machine with feet shoulder width apart.

-Brace your core, squeeze the shoulders together, and pull the handle across your body until your arm is almost fully extended. Slowly retract back to starting position

-Perform this exercise on both arms

Single Arm Cable Rear Delt Fly

-Stand tall, holding a bar in an overhand grip with your hands just outside your thighs. 

-Lift your shoulders straight up, hold for one or two seconds in this elevated position, then lower them back to the start. 

-Throughout the exercise, make sure you keep your shoulders back and your spine and elbows straight.

Barbell Shrugs

Core workouts targeting the obliques & core strength

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Lift one arm and pull a dumbbell from the opposite side under your body. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air. Replace that arm on the floor and use the other arm to pull the weight back to the original side.

Push Plank Pull Through 
To T Rotations

-Lie on your back with your hands supporting your head, bend the knees and rotate your hips to the left.

-Lift your shoulders off the floor and knees at the same time, squeeze the obliques and hold for 1 to 2 seconds.

-Slowly return to the starting position, repeat, and switch sides.

Side Crunch & Knee Raise

Core Circuit Finisher

W3/D4 Shoulder Gainz

Thanks brother, cook books next, keep sending us sauce g .

Matthew

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.

W3/D4 Shoulder Gainz

Community

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