Name: Playbook - Michael Smith - SHOULDER WORKOUT
Uploaded: 2022-07-22T00:03:17.165Z
Duration: 90 min
Description: SHOULDER WORKOUT

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Josh De La Cerda

Abdikadir

Andres Flores

Kenny Gutierrez

Shoulder Workout x Bike Mods [Clutch Install]

release date: Apr 25, 2022

[workout]
• Y-I-W RAISE 2 sets x 12,12,12 reps
• DUMBBELL SHOULDER PRESS 4 sets x 12-8 reps
• DUMBBELL LATERAL RAISE DROP SET 4 sets x 12/10 reps
• DUMBBELL UPRIGHT ROW 4 sets x 10 reps
[ superset ] REVERSE PEC DEC FLY 4 sets x 15-12 reps
• DUMBBELL SHRUG 4 sets x 10-12 reps

-  Perform 15/15/15 reps on each movement each set
- From an incline position with a neutral spine and chest on the pad
- With a dumbbell in each hand flex shoulders forward in a Y motion
- Flex the shoulders and dumbbells back 
- Flex the shoulders with bent elbows out and up opening the chest

Y-I-W Raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Dumbbell Shoulder Press

FOR THE DROP SET COMPLETE 12 REPS
THEN ANOTHER 10 REPS AFTER DECREASING THE WEIGHT BY AROUND 30%.

Dumbbell Lateral Rasie [dropset]

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

- hands a little wider than shoulder width 
- neutral spine 
- drive elbows up and back as you lift barbell up 
- keep barbell close to body

Barbell Upright Row

- place handles all the way forward 
- handle position sits shoulder level 
- press outside of hand onto handle instead of grabbling handle 
- start with shoulders slightly rounded 
- lead with elbows, pulling them up and out
- keep elbows at a 90 degree angle, pointing them towards the ceiling 
- keep the movement smooth and steady as you keep tension in rear delt

Reverse Pec Dec

[ SUPERSET ] UPRIGHT ROW x REVERSE PEC DEC

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

SHOULDER WORKOUT

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