Name: Playbook - Michael Smith - SHOULDERS x ABS
Uploaded: 2023-01-07T18:22:44.831Z
Duration: 90 min
Description: SHOULDERS x ABS

Keenan

marquise

Monica Godard

WHEEEEW!!! My arms are on FIRE! 🔥🔥🔥

Zamir

This workout really gets your shoulders burning 🔥🔥🔥

Luis

Ivan

It was good, some workout were a little tough but finished 🙏🏽💪🏽

Angel

Jamail

Jahbei

Fire 🔥 just wish I had more time to finish ( gym was packed)

Joshua

Harpreet

Is it possible to walk out the gym deceased? 😂😂😂 killer workout

Tae Dior

Atal hussain khil

Dylan Ching

Just a little twitching on some of the clips but I understand it either way. Great job bro, definitely a lot of help! 👏🏽🏋🏽

Gabriel

Another high volume workout but emphasis is on high quality reps all the way through each set. 

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.

-  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 [warm up]

- 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

- 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

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Front plate 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the chest squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

High bar cable row

Killer ab circuit that’s all about the contraction.

Do your best to completely engage your core on the leg raises and crunches. If you start to use momentum, either perform a bent-knee leg raise or do the set lying down.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

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
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

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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