Name: Playbook - Michael Smith - BUILDING BIGGER SHOULDERS
Uploaded: 2023-07-13T18:53:52.103Z
Duration: 120 min
Description: BUILDING BIGGER SHOULDERS

Kenny Gutierrez

Omer

Building Bigger Shoulders | Workout & What To Eat After Training

release date: Sep 7, 2022

[workout]
• EXTERNAL SHOULDER ROTATION 2 sets × 15 reps [superset] EXTERNAL SHOULDER ROTATION Up 2 sets × 15 reps
• CHEST SUPPORTED DUMBBELL LATERAL RAISE 4 sets
• CABLE UPRIGHT ROW 4 sets x 10 reps
• MACHINE SHOULDER PRESS 4 sets x 10 reps
• BANDED UPRIGHT ROW 3 sets x 15 reps [superset] BANDED FRONT RAISE 3 sets x 15 reps

This variation will also work as a substitute for single arm shoulder rotations.

- Hold the band with your palms facing up 
- Keep a slight bend at the elbow

Underhand band pull aparts

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower in a slow and controlled manner

Dumbbell Lateral Raise

- Hold the bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable Upright Row

- Sit on a Military Press Bench with a bar in front or behind your head depending on the rack set up
-  Grip the bar with a pronated grip (palms facing forward) (Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down)
- Lift the bar up over your head by locking your arms
- Hold at about shoulder level and slightly in front of your head
- Lower the bar down to chin height slowly as you inhale
- Press the bar up overhead as you exhale
- Repeat for the recommended amount of repetitions

Barbell Seated Shoulder Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Row

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down
- Continue to go up until you arms are slightly above parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions

Two Arm Dumbbell Front Raise

[superset] Upright Row x Front Raise

BUILDING BIGGER SHOULDERS

Devonte

Love the leg workout it’s was killllllllerrrrr

Anthony Gutierrez

Josh De La Cerda

BRUTAL LEG DAY WORKOUT

Collier Berry

Mufasah

BRUTAL BACK & BICEPS WORKOUT

Chris Young

BASH

SHOULDER WORKOUT

The burn on the lats >>>😮‍💨😮‍💨

HEAVY BACK WORKOUT

PRO LEVEL BACK WORKOUT

BACK & BICEP WORKOUT

HIGH INTENSITY LEG WORKOUT

Ricky

BIG CHEST WORKOUT

ARM WORKOUT

I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

Kevin

Kourtney

BIG CHEST & BACK WORKOUT

PUSH WORKOUT

One of the best damn shoulder workouts I’ve done in awhile, I was toast after the 2nd set of the complex❤️🔥

Kelly

That shit was good bro. Shoulders feeling hella good after that. Love bruh 🏁💪🏾✊🏾

RAW SHOULDER WORKOUT

arms are super pumped! feel like bricks 💪

chenise

Jonathan Smith

BIG ARM WORKOUT

TOTAL SHOULDER WORKOUT

5 stars forshow and I been In the gym a long time

Dewun

Pump was super 🔥🔥🔥. Man when the added the weight tracking feature on the app!!!That’s hella clutch.

CHEST & TRICEP WORKOUT

Hamdan

SHOULDER & AB WORKOUT

Definitely a solid workout to get in when you are isolating muscles, and for me worked great today only having a certain period of time I was in and out

BUILDING BIGGER SHOULDERS

Community

More workouts from Michael Smith