Name: Playbook - Kyle Carillet - Shoulders
Uploaded: 2023-02-03T01:36:27.112Z
Duration: 60 min
Description: Shoulders

Workout was great. I can feel it on all three heads of the shoulder.

John

Great workout on front dealts. Thanks you Kyle

Rizzo

James

Shoulders:

Machine lateral raises
20, 20, 20, 20 drop 20

Dumbbell 1/2 & 1 rep presses
8, 7, 6, 5, 4 

Smith machine shoulder press
10, 10, 10, 10
(Bench is at about 70-80 degrees to take pressure off shoulders)

Reverse machine shoulder press (3-4 sec negative)
12, 10, 10, 8 drop 12

Single arm cable lateral raise/or standing
12, 12, 12, 12
(Each side)

Tri-set burn out:
-Rope face pulls
10, 10, 10, 10
-High rope row
10, 10, 10, 10
-Upright barbell row
10, 10, 10, 10

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

Machine lateral raise (last set drop set)

Seated on a 90 degree bench, start by doing a half rep back down to elbows at 90 degrees then repeating with a full rep and repeat.

Dumbbell shoulder press 1/2 & 1 reps

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

Smith machine seated barbell press

Sitting reverse on the shoulder press Machine it takes a little stain of the shoulders and hits the front Delts a little more.

Reverse machine shoulder press (3-4 second negative)

Sitting sideways on a incline bench as close to the cable as possible, we start at the hip and complete a lateral raise just till our shoulder hits 90 degrees

Incline single cable seated lateral raise

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

Kneeling rope cable face pull

While kneeling we are going to hit some rope rows, kneeling and shooting to row towards the upper chest and pull back as far as possible!

Kneeling rope row

- Hold a barbell 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

Shoulders

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