Name: Playbook - Lukas Duncan - Shoulders
Uploaded: 2023-08-31T02:14:02.325Z
Duration: 75 min
Description: Shoulders

I love the additional workouts in the app!

Frances

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Eric Bender

TODAYS WORKOUT!  shoulders and 60 min steady state cardio on treadmill postworkout 

** warm-up
dumbbell lateral raise superset front raise 
3 sets x 20-25 reps each

👉 Seated Lateral Raise Machine
➗ 4 Sets x 15,15,12,12 Reps

👉 Front Raise w/ Cambered Bar
➗ 4 Sets x 15,15,12,12

👉 Reverse Pec Deck Flys
➗ 4 Sets x 15,15,12,12

👉 Plate Loaded Shoulder Press
➗ 4 Sets x 12,10,8,6

👉 Dumbbell Lateral Raise
➗ 3 Sets x 12,10,8

👉 Shrug Variation
➗ 3 Sets x 12,12,12

THANK YOU FOR FOLLOWING🙏

- Lukas

3 sets of 15-20 reps very light weight side raises superset front raise

Warm Up

- Put your arms through the handles, don’t grab them.

- Raise until your arms are parallel with the ground, not any higher. 

- Start light and gradually increase weight each set.

Seated Lateral Raise Machine

1. Stand with your feet shoulder-width apart.

2. Keep your back straight and your core engaged as you lift the bar straight up in front of your body, stopping at shoulder height.

3. Pause for a moment and then slowly lower the bar back down to your front.

4. Repeat for the desired number of repetitions.

Front Raise Cambered Bar

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- 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

1. Grab the handles on both sides of your body.

2. Stand up tall and ensure your spine remains neutral.

3. Contract the traps to elevate the shoulders. 

3. Squeeze hard at the top and slowly lower the weight  back to the starting position.

4. Repeat for the desired number of repetitions.

Shrugs Variation

Shoulders

Legs (hamstring focused)

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

John

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Chest / Calves

Will

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Back / Abs

Biceps / Triceps

Any way to add another exercise? Like abs at the end. So I can log it?

Legs

Michael

Javier

Bicep/Tricep/Calves

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Shoulders

Community

More workouts from Lukas Duncan