Name: Playbook - Kelly Diller - Day 4: Delts
Uploaded: 2024-05-06T01:18:21.526Z
Duration: 60 min
Description: Day 4: Delts

12, 6, 6, 6 half Kneeling shoulder press 
6 DB shoulder press/DB push press to fail 
12 leaning lateral raises (no where to lean, can do seated or standing lateral raises)
8 TRX Y/W/T

- From the half kneeling position perform a single arm DB press, keeping neutral wrist and elbow out in front
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides & switch knees that are down

DB half kneeling shoulder press

Go heavy on your shoulder press. You shouldn’t get more than 6 reps till fail on your push press. Go HEAVY!

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Begin with dumbbells in each hand, push DBs overhead; bend knees slightly & press up using your legs
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

* weight should be challenging!

Dumbbell push press

Superset

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning dumbbell lateral raise

Make sure to adjust your feet to make those 8 reps each challenging. Make feet a bit closer to the TRX anchor point.

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y with your body
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T, keeping soft bend in elbows
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Day 4: Delts

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