Name: Playbook - Michael Smith - SHOULDERS x ABS
Uploaded: 2023-01-07T18:23:06.053Z
Duration: 90 min
Description: SHOULDERS x ABS

This week’s workout is focused on building strength and adding size to the shoulders. This is accomplished by combining heavy compound movements with higher-rep isolation movements to force as much blood as possible into all 3 heads of the deltoids.

It’s important to do your best to isolate the heads of the deltoid later in the workout so if you feel other muscle groups taking over the motion either decrease weight slightly or adjust your form.

-  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

- Start by placing a barbell that is about chest high on a squat rack, grab the barbell using a pronated (palms facing forward) grip
- Make sure to grip the bar wider than shoulder width apart from each other
- Slightly bend the knees and place the barbell on the front of your shoulders
- Lift the barbell up and take a step back and position your feet shoulder width apart from each other
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- Repeat for the recommended amount of repetitions

Standing Military Press

- 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

- perform the first 12 reps of the lateral raise immediately followed by 10 reps at a 60-70% of your original weight then rest

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

DUMBBELL LATERAL RAISE DROPSET

- lift weights to eye level 
- swing torso forward slightly as you lift (helps to protect low back)
- slight hand rotation at the top 
- keep tension in delts as you bring weights back down 
- don't let dumbbells rest at your sides until reps are completed

Dumbbell Front Raise

- Stand holding an ez bar in your hands
- Pull the bar up towards your chin keeping your elbows high ad the barbell close to your body
- Lower the bar back to the starting position in a controlled manner

E-Z Bar Upright Row

[superset] FRONT RAISE / 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

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

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

AB CIRCUIT

SHOULDERS x ABS

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

CHEST x SHOULDERS

Syed

Makeer

BACK x REAR DELT

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

SHOULDERS x ABS

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