Name: Playbook - Marcus Thrash - Shoulders | Wednesday | 9/06
Uploaded: 2023-09-03T23:03:54.233Z
Duration: 60 min
Description: Shoulders | Wednesday | 9/06

This 60-minute shoulder-focused workout plan includes exercises such as:
- Dumbbell neutral grip shoulder press
- Dumbbell seated shoulder press
- Superset: bb & db front rasies
- Superset: db alt lateral raises & db lateral raise
- Superset: Db behind the back lateral raise & db lateral raise
- Superset: v-situp & bent knee reach

Note: increase the weight has the reps decrease. 
- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

Make your eccentric movement 3 to 5 secs.
- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- With palms down
- Raise with arms extended
- Keep core tight

Barbell front raise

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

Superset: bb & db front rasies

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. iso lateral raise

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Superset: db alt lateral raises & db lateral raise

- Seated at a high incline, dumbbells slightly behind your body 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell seated behind the back lateral raise

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

Superset: Db behind the back lateral raise & db lateral rais

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

V-sit double crunch

- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can

Shoulders | Wednesday | 9/06

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