Name: Playbook - Marcus Thrash - W3/D3 Shoulders
Uploaded: 2023-07-02T18:45:27.474Z
Duration: 90 min
Description: W3/D3 Shoulders

This workout includes:
- YTW Raise
- Barbell front raise
- Cable front raise
- Cable lateral raise single arm
- Seated Lateral & Rear delt raise
- Machine reverse fly
- Hanging knee tucks
- Treadmill incline walk

To perform this exercise:
Lay chest down on an inclined bench.

Y Movement: move arms upward into a "Y" position
T Movement: move arms outward into a "T" position
W Movement: bend elbows into a 90° angle and rotate your shoulder upward "W" position and rotate downward without breaking 90° angle

Perform these movements consecutively

YTW Raise

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

Barbell front raise

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the rope up above the shoulder
- Pause at the top of the motion
- Return to the starting position without allowing the weight to fully rest on the stack

Cable front raise

To perform this exercise:
• keep your back straight
• focus on moving the weight to the side away from your body

Cable lateral raise single arm

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Seated, lean forward, chest above your knees 
- Keep a slight bend in the elbows
- Raise the dumbbells out to your sides until your arms are in line with you shoulders
- Lower with control back to starting position

Rear delt fly’s - seated

Seated Lateral & Rear delt raise

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

Treadmill incline walk

W3/D3 Shoulders

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D3 Shoulders

W3/D3 Shoulders

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