Name: Playbook - Kelly Diller - Day 4: Delts
Uploaded: 2024-05-12T21:01:06.636Z
Duration: 60 min
Description: Day 4: Delts

Varied reps

10 each TRX Y/W/T
8 Front raise to upright row
8 DB shoulder press/DB push press (to fail)
8 lateral raises/8 seated Rear delt fly
10 Around the worlds

This can be a good warm up for rest of workout!

- 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

TRX T raise

Tri set

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement & go right into your upright row
- keep elbows high as you pull dumbbells up staying close to your chest

DB Front Raise to Upright Row

Weight needs to be challenging on your shoulder press or you’ll be pushing pressing for much higher reps. 

Try to get to failure by max 8 reps on your push press; if not that’s an indication your shoulder press DBs are TOO LIGHT!

- 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

- 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

- Sit on a bench 
- Keep your chest on your legs, dumbbells in hands
- Raise DBs out wide; engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- 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

Day 4: Delts

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