Name: Playbook - King Jackson - W4/D1
Uploaded: 2022-07-07T09:00:38.017Z
Duration: 45 min
Description: W4/D1

Kese

David Boardman

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

Barbell military press

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

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

Cable lateral raise

Single Arm Cable Front Raise

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

Giant Set

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

- Lean into an incline bench, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

Superset

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

W4/D1

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