Name: Playbook - Matthew Noszka - W1/D2 Shoulders, chest , back
Uploaded: 2021-01-18T11:45:03.091Z
Duration: 45 min
Description: W1/D2 Shoulders, chest , back

It was great. I’m trying to get my weight up from 129 to 165-170 in muscle. Is your program going to help me achieve that?

Volcy Destine

L.J.

Khadija

Oh I felt that! I do have a question. I am doing 5 pounds on each hand, 10 on each or 15 on each. I go by the most I can handle. I am watching my
Food intake as well. Trying to eat lean and healthy. I am afraid to bulk up. I know that’s most girls’ concerns. Ultimately with what I’m eating and lifting I shouldn’t bulk right?? Because I am trying to lose overall stubborn fat, lose weight but tone up. Please help 🙏🏼

Karina

Jake

Alexander

Steve

Alex

It was challenging but worth it in the end!☺️

Gentiana

Tyler

Gabriele Semeraro

Loving these workouts! We have a group of girls that go to the gym in the morning and we do it together.

Taylor Arteaga

Saifoulaye Bah

Yovanny

Great workout! Just curious why the same workouts the next day for shoulders and back? Im doing the shred. I’m not a fitness expert at all but just wondered if a rest day was recommended. I was hoping for a super lean look since I’m shorter, was inspired by your pics in your earlier model stuff. Just seemed super lean and tone and not bulky. 

Always followed your stuff and stoked to finally have an app from you! It’s a great workout for sure!

Clay

Tristan Kleine-Fournier

Benito

Felix

Adesoji

Kade

100 calorie assault bike warm up 

Shoulder warm up:
Around the worlds 
Dumbbell shoulder circuit 

Circuit 1 : 3x
Arnold press
Shoulder raises
Rear delt fly 

Circuit 2 : 3x 
Incline bench press
Chin ups
Close grip bench press
Dumbbell row 

Weighted shadow boxing  :30 seconds work :30 seconds rest 4 rounds

Cool down

- Increase speed as your feel comfortable
-This should take 10-12 minutes at warm up pace

Assault bike warm up

This mini circuit is meant to warm up your shoulders for what's to come.

- Stand with your feet hip-width apart
- Cirle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso and then reverse the motion

Around the worlds

- Stand with both feet together
- Dumbbells at each side
- Begin to laterally raise and close the dumbbells in front of the chest, then raise above your head, keeping arms straight with a very slight bend at the elbow

Dumbbell shoulder circuit

Shoulder warm up

-Lets build and sculpture those delts in this circuit!!!

- Start holding the dumbbells with your palms facing you
- Press the dumbbells up turning your wrists as you go up
- Keep your core tight

Arnold press

- Raise the dumbbells until you reach shoulder height
- Keep your core engaged

Shoulder raises

- Wide Grip Chin Up
- Place hands on bar further than
shoulder-width apart.
- Keep chest up and shoulders back
- Pull chin to the top of bar release back down

Rear delt fly

Circuit 1

Push into pull here so the transitions should be quick and efficient.

- Bench angle–the higher the angle, the more shoulder recruitment. The lower the angle, the more chest recruitment
- Very important to keep shoulder blades tucked under with a slight arch in the lower back
- Keep feet firmly planted on the ground

Incline dumbbell press

- Close underhand grip
- Have a partner or band for assistance 
- Full range of motion

Chin ups

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

- Hinge forward until your torso is almost parallel with the floor and then begin driving the elbows behind the body while retracting the shoulder blades
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control

Dumbbell row (both sides)

Circuit 2

-Stay in motion the whole 30 seconds
-This should be difficult after all the other things you have done in this workout

W1/D2 Shoulders, chest , back

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