Name: Playbook - Legal Weight - W1/D4 Shoulders
Uploaded: 2024-04-27T01:18:39.888Z
Duration: 75 min
Description: W1/D4 Shoulders

Week one ✅ this was a great shoulder workout and love the incorporation of the step ups and lunges

Rebekah

Today our focus lift will be Barbell Shoulder Press. Make sure to warm up properly before training. There are warm up drills in my "Stretch & Warm Up" program so I suggest taking a few exercises from there & spend about 5-10 minutes warming up.

Grip BB shoulder width apart or slightly wider. 
With the barbell overhead and arms extended
Lower weight down to your chest and press back up overhead.
Keep core tight, pelvis tucked. Do not hyper extend your spine

Barbell military press

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down. Try not to push off too much on the trailing leg

Dumbbell Step Ups

Circuit 1

The lateral raises are a drop set for each set. Do 10 reps then grab a lighter pair of DBs and do 10 more

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Place bar onto your back & pull the bar down into your traps. Take a big step backwards, knee should touch the ground or at least 1-2” from it. Bring that leg back to the starting point & repeat.

Barbell Reverse Lunge

Circuit 2

Grab barbell, pronated (palms down), shoulder width on the bar. Raise bar to shoulder height. Don’t use momentum or your legs for assistance. Core tight & squeeze glutes as you raise the bar upwards.

Barbell Front Raise

Sit on the ground next to the landmine. Bring Landmine bar up to your shoulder (front racked) elevate legs, keep core tight as you press the bar up.

Single Arm Landmine L-sit Press

Circuit 3

W1/D4 Shoulders

The lower volume was super nice for my body but still whipped. Thanks!

Ange

Great lift ! I love the incorporation of some upper body mixed into this. Feels really well rounded!

W1/D1  Squats

W1/D2 Bench

Menopause and its hormonal tribulations can SUCK IT. 

Did what I legit could.

W1/D3 Deadlifts

W2/D1  Squats

Got my heaviest bench and incline since I stopped competing in NPC !

W2/D2 Bench

W2/D3 Deadlifts

Week 2 ☑️! Love the shoulder pump from this workout. Those Lat raise drop sets 😅

W2/D4 Shoulders

W3/D1  Squats

W3/D2 Bench

W3/D3 Deadlifts

Boulder shoulders over here 🙌🏼. Week 4 ✔️

W1/D4 Shoulders

Community

More workouts from Legal Weight