Name: Playbook - Michael Smith - SHOULDER & AB WORKOUT
Uploaded: 2023-07-13T18:53:52.167Z
Duration: 90 min
Description: SHOULDER & AB WORKOUT

Hamdan

title: Shoulder & Ab Workout | Training for Shape

release date: Dec 19, 2022

workout:
• Y-I-W RAISE 2 sets x 12 reps
• SMITH MACHINE SHOULDER PRESS 4 sets × 10-8 reps
• DUMBBELL LATERAL RAISE: DROPSET 4 sets x 10 reps x 10 reps
• DUMBBELL UPRIGHT ROW 4 sets × 12 reps [superset]
SEATED DUMBBELL FRONT RAISE 4 sets x 12 reps
• CABLE LATERAL RAISE 4 sets x 10 reps [superset]
PEC DEC REVERSE FLY 4 sets × 10 reps

AB CIRCUIT
• PLATE CRUNCH 4 sets x 15 reps
• GYMNAST TUCK 4 sets x 10 reps

- 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

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

Dumbbell 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

Perform the first set of each exercise back-to-back then take the recommended rest time. Do this for each set/round.

- 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

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Hold this contraction for 1 second
- Release back to starting position with control
- Repeat for the desired number of repetitions

Reverse Pec Deck Fly

superset: Lateral Raise x Reverse Fly

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale on each rep

Plate Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

Ab Circuit:

SHOULDER & AB WORKOUT

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

Omer

The burn on the lats >>>😮‍💨😮‍💨

Kenny Gutierrez

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

SHOULDER & AB WORKOUT

Community

More workouts from Michael Smith