Name: Playbook - Michael Smith - SHOULDER WORKOUT
Uploaded: 2023-07-13T18:53:51.781Z
Duration: 90 min
Description: SHOULDER WORKOUT

Chris Young

BASH

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

- 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 Dropset

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

- 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 ] 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

DUMBBELL SHRUG

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