Name: Playbook - Lukas Duncan - Shoulders
Uploaded: 2023-08-31T02:14:02.390Z
Duration: 60 min
Description: Shoulders

I did a few sets of very very light dumbbell lateral raises to warm up my shoulders and get blood moving.  Then went into the workout…

👉 Reverse pec deck
➗ 5 sets x 20,20,15,15,12

👉 Rope front raises
➗ 4 sets x 15,15,12,12

👉 Single arm db laterals
➗ 4 x 10 each arm

👉 Wide grip upright row w/ barbell
➗ 3 x 12,12,12

SUPERSET WITH

👉 Seated rear cable flys (these felt great)
➗ 3 x 12,12,12

Super light weight, just did 2-3 sets, 15 to 20 reps

Warmup lateral raise

- 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

Using the rope (as opposed to dumbbells) feels better on my joints and I feel the muscle (front delt) working much more doing them like this.

Rope front raises

- 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

I used a standard 45 lb barbell here.  Use a wide grip to target side head of delts.  Closer grip is horrible for rotator cuff and shoulder health.  ROM is to chest, not much higher.

wide grip upright row superset👉

These were superset with wide grip upright row.  Do 1 set of upright rows then immediately 1 set of rear cable flys… rest 1-2 minutes then repeat.

seated rear cable flys

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

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

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