Name: Playbook - Michael Smith - SHOULDERS x ABS
Uploaded: 2023-01-07T18:23:26.446Z
Duration: 90 min
Description: SHOULDERS x ABS

Love the workout man, thank you for looking out for us G 🫡💯

ANDREW9710

Angel

This week’s workout is focused on building strength and adding size to the shoulders. You’ll still be combining heavy compound movements with higher-rep isolation movements to force as much blood as possible into all 3 heads of the deltoids but there’s a few extra brutal sets in this week’s highlighted workout⚡️

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

- place hands on bar so elbows are at about a 90 degree angle 
- activate core 
- press up 
- as you lower bring elbows just below a 90 degree angle 
- exhale on exertion (on way up) 

*spotter is recommended

Seated Barbell Military Press

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm Landmine 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

- 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

[ dropset ] CABLE LATERAL RAISE

- perform the first exercise of the superset immediately followed by the second exercise, then rest and repeat

- 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

- 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

FRONT RAISE / UPRIGHT ROW SUPERSET

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

- 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.

- Hang with straight arms from a pull up bar
- Raise your knees up and to the front until your legs and hips are both bent to 90 degrees
- Lower slow and controlled to body extension

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

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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