Name: Playbook - Josh Bailey - W4/D4 Shoulders Volume
Uploaded: 2021-06-07T12:08:31.981Z
Duration: 75 min
Description: W4/D4 Shoulders Volume

Darryl

Sedrik

Nathan

Jade

The Alternating Overhead Dumbbell Shoulder Press is missing description of exercise and a rest period

Kurtsy

Amy A. Gentry

Yondoloum Christopher

Fabian

Brandon

Faceless

Samuel

Shoulder pump is crazy goood 🔥🔥 love the alt. Shoulder DB press .
IG @_RYANDAVIS1

Ryan

Riquelvi

Gerald Gray 

Mike

Sirgae Jewell

Caleb Flynn

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.

-Alternate pressing 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 

-Press left, press right, then both together and that will equal 1 rep.

Seated Alt. Shoulder Press Variation

-Stand with your feet approximately shoulder width apart. Grab a barbell plate with each hand. Have your hands placed at the 3 o'clock and 9 o'clock positions. Have your palms facing toward your body with the plate in front of you at waist height. Your arms should be extended with only a slight bend in your elbows. Keep your arms extended like this throughout the exercise.

-Keep your torso stationary and keep your arms extended. In a slow and controlled movement raise the barbell plate up as you breathe out. Keep lifting the plate until it is just above shoulder level. Now hold the weight at this height for two to three seconds.

-Lower the weight back to the starting position in a slow and controlled movement. When lowering the weight, you should be breathing in.

Front Raises (with plate)

-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.

Dumbbell Lateral Raises

Medial Delt Superset

Alt. Overhead DB Shoulder Presses

-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

Perform these plank exercises with 30 secs of rest in between sets and 60 secs after both

Shoulder Taps

-Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. 

-For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. 

-Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold.

Plank

Plank Circuit

W4/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

Darrell Benson

W1/D5 Leg Gainz

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

W4/D4 Shoulders Volume

Community

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