Name: Playbook - Michael Smith - RAW SHOULDER WORKOUT
Uploaded: 2023-07-13T18:53:52.096Z
Duration: 120 min
Description: RAW SHOULDER 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 🏁💪🏾✊🏾

Chris Young

Raw Shoulder Workout with Vaughn Walker

release date: Jul 28, 2022

[workoutl
• SHOULDER COMPLEX | 4 Rounds
- Seated Lateral Raise 12 reps
- Standing Lateral Raise 12 reps
- Seated Lateral Raise 12 reps
- Seated Front Raise 12 reps
- Standing Front Raise 12 reps
- Around-the-Worlds 12 reps
• SMITH MACHINE SHOULDER PRESS 4 sets x 12-10
reps
• STANDING LATERAL RAISE 4 sets x 20 reps
• DUMBBELL REVERSE FLY 3 sets x 20 reps

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

- Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor
- Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length
- While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at contraction 
- Lower the dumbbells back down slowly to the starting position 
- Repeat for the recommended amount of repetitions

Seated Lateral Raise

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are 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 then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise

- 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

Seated Two Arm Dumbbell Front Raise

Two Arm Dumbbell Front Raise

Shoulder Complex

- 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 [smith machine]

*rear delt focus 
- hinge forward slightly 
- initiate movement driving elbow out and slightly back 
- front of elbow stays rotated forward 
- squeeze for 1s at top 
- Pro tip: keep pinkies up to maintain proper elbow positioning

Dumbbell Reverse Fly

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The burn on the lats >>>😮‍💨😮‍💨

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

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