Name: Playbook - Michael Smith - Mass Building Shoulder Workout
Uploaded: 2023-09-24T17:58:07.190Z
Duration: 90 min
Description: Mass Building Shoulder Workout

Jack Vachon

Fernando Garcia

Kendrick

Dillon

1mor

Alex

Chase

Nicolas

great workout sesh.. we keep going, job is not done.

Gabriel

Jordan

Mark

Phuc

Alex Chivalan-Riz

Gannon

Hamlet Gilberto

Evan

Justin

Atal hussain khil

Gilberto

Mohamed

Ramses

Omer

Sear

The rest times are far too long, shouldn’t be no more than 60 seconds.

Joshua Miranda

A’Jhuan

2 days with the app and i already love it

Edwin

Jackson

Hannah

Jared

Bryan

Stephen Barra

Kandyce

Sovannaroth Sieng

Rudy Diamond

Best shoulder pump I’ve gotten in a while.

Markus Younkin

Harpreet

I CAN SEE SOME CHANGES .. I AM HAPPY 😊💪

Malaki

warmup:
- Y-I-W raise 2 x 12

workout:
- Barbell military press 5 x 10,10,10,8,8
- Seated dumbbell press 4 x 10
- Dumbbell lateral raise 4 x 12,12,10,10
Superset: 
   - Alternating dumbbell front raise 4 x 10 (each arm)
   - Dumbbell reverse flies 4 x 15,15,12,12
- Single arm cable lateral raise 4 x 12,12,10,10
- EZ bar upright row 4 x 12,12,10,10

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-T-W Raise

- Start by placing a barbell that is about chest high on a squat rack, grab the barbell using a pronated (palms facing forward) grip
- Make sure to grip the bar wider than shoulder width apart from each other
- Slightly bend the knees and place the barbell on the front of your shoulders
- Lift the barbell up and take a step back and position your feet shoulder width apart from each other
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- Repeat for the recommended amount of repetitions

Standing Military Press

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

Dumbbell Lateral Raise

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

Dumbell Front Raise

Dumbbell Reverse Fly

superset: Front Raise x Reverse Fly

- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with one hand
- Face away from the pulley and put your arm straight down with the hand cable attachment in 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 arm laterally with a slight bend on the elbow and the palms of the hand always faces down
- Continue to go up until you arm is slightly above parallel to the floor 
- Pause for a second at the top
- Lower the arm back down slowly to the starting position
- Complete desired reps then repeat on the opposite side

Single Arm Cable Lateral Raise

- 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

Mass Building Shoulder Workout

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