Name: Playbook - Michael Smith - SHOULDER WORKOUT
Uploaded: 2022-10-23T16:30:11.504Z
Duration: 90 min
Description: SHOULDER WORKOUT

Chris Young

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Josh De La Cerda

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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.

- 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

SHOULDER WORKOUT

Love the leg workout it’s was killllllllerrrrr

Anthony Gutierrez

Nice workout man, good timing and perfect impact

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The burn on the lats >>>😮‍💨😮‍💨

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That shit was good bro. Shoulders feeling hella good after that. Love bruh 🏁💪🏾✊🏾

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