Name: Playbook - Katie Smith - Shoulders
Uploaded: 2023-05-10T16:39:34.043Z
Duration: 60 min
Description: Shoulders

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
- First two sets are light for warm up
- Increase weight each set

Barbell military press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Start with one set of upright rows. Then do a set of front raises. Repeat

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Raise until you reach shoulder height
- Lower with a controlled movement

Alternating front raise

Superset

- Pull the cable towards your face with elbows flared outward
- Increase weight each set

Face pulls

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

Burnout your shoulders with this superset!

Medicine ball pushups

- Begin in a high plank position with your hands under shoulders and feet wide
- Simultaneously jack your feet in and out and your hands out and in
- Repeating for time or reps

Shoulders

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