Name: Playbook - Lukas Duncan - Shoulders
Uploaded: 2023-08-31T02:14:02.348Z
Duration: 75 min
Description: Shoulders

Michael

**Warm up : Cable lateral raises and cable front raises / 5 sets x 15-20 reps

👉 Smith Machine Shoulder Press
➗ 4 Sets x 15,12,10,8

👉 Dumbbell Lateral Raise
➗ 4 Sets x 15,12,10,8 (last set double drop)

👉 Incline Bench Upright Rows SS Rear DB Flys
➗ 4 Sets x 15,12,12,10 each

👉 Plate Loaded Machine Shoulder Press
➗ 3 Sets x 10,8,6

👉 Cable Lateral Raise
➗ 3 Sets x 12,12,12

👉 Shrug Variation
➗ 3 Sets x 12,12,12

1. Stand with your feet shoulder-width apart under the Smith machine bar.

2. Grasp the bar with a slightly wider than shoulder-width grip and lift it off the rack.

3. Keeping your core engaged and your back straight, press the bar up overhead until your arms are fully extended.

4. Pause for a moment at the top of the movement and then slowly lower the bar back down to shoulder height.

5. Repeat for the desired number of repetitions.

Smith machine shoulder press

1. Stand or sit with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.

2. Keep your back straight and your core engaged as you lift the dumbbells straight out to your sides, stopping at shoulder height.

3. Pause for a second, and then slowly lower the dumbbells back down to your sides.

4. Repeat for the desired number of repetitions.

Standing dumbbell lateral raise

1. Let the bar hang at arm's length in front of your thighs, with your palms facing your body.

2. Keeping your back straight and your core engaged, pull the bar straight up towards your chin, keeping your elbows pointed out to the sides.

3. Stop when the bar reaches chest level, and your elbows are pointing out to the sides.

4. Slowly lower the bar back down to the starting position.

5. Repeat for the desired number of repetitions.

Incline bench upright row

1. Let your arms hang straight down towards the floor.

2. Lift the dumbbells out to the sides, keeping a slight bend in your elbows and squeezing your shoulder blades together.

3. Pause at the top of the movement and slowly lower the dumbbells back down to the starting position.

4. Repeat the exercise for the desired number of repetitions.

Incline bench rear dumbbell flys

- 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

1 Set up a cable machine with a handle attachment at a low height.

2. Stand facing the machine and grasp the handle with one hand, palm facing down.

3. Take a step away from the machine and stand with your feet shoulder-width apart.

4 Keep a slight bend in your elbow and lift the handle out to the side, raising it to shoulder height.

5. Pause at the top of the movement and slowly lower the handle back down to the starting position.

6. Repeat the exercise for the desired number of repetitions, then switch sides.

Single arm cable raise

1. Stand with your feet shoulder-width apart under the Smith machine bar.

2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

3. Keeping your arms straight, lift the bar by shrugging your shoulders up towards your ears.

4. Squeeze your shoulder blades together at the top of the movement.

5. Slowly lower the bar back down to the starting position.

6. Repeat for the desired number of repetitions.

Shrug variation

Shoulders

Legs (hamstring focused)

Frances

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.

Eric Bender

Back / Abs

I love the additional workouts in the app!

Abdullah

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

Biceps / Triceps

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

Legs

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