Name: Playbook - Kelly Diller - Day 4: Delts
Uploaded: 2024-04-29T00:28:26.332Z
Duration: 60 min
Description: Day 4: Delts

10, 8, 6 around the worlds/10, 8, 6 upright row
6 BB military press or DB shoulder press (go heavy, last 3 reps should be HARD)
12 lateral raises/banded lateral pulses (30 or to fail)
10 Seated arnold press/10 seated front raises (no bench: do them standing)

- Stand in a stable position
- With DBs in each hand and palms facing away from you
- raise DBs out to side the. Overhead in a circular motion
- Control the down
- keep core tight

DB Around the worlds

- 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

Superset

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height
- Pulse down halfway and back up

Resistance band pulsing lateral raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows
- return slow and controlled

Day 4: Delts

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