Name: Playbook - Michael Smith - SHOULDERS x ABS
Uploaded: 2023-01-07T18:22:55.989Z
Duration: 120 min
Description: SHOULDERS x ABS

My shoulders are trash in this workout 😭

Kasen Obedoza

Sarah Ann Drinnon

Tyler

Jeremiah

Isaiah

Really good work out, gets your shoulders burning 🔥🔥

Luis

Love it.. I felt my muscles pumped .
Thanks for sharing such nice workout Merkel.

Atal hussain khil

This week’s workout features a high volume shoulder session that attacks all three heads of the deltoid [front/lateral/rear].
Form here is key since the later half of the workout focuses on isolating the individual heads of the deltoid so make sure to reference the exercise videos if you need some guidance. 

Keep going⚡️

-  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

Seated Barbell Military Press

- Sit in a chair with a back support holding a dumbbell in each hand with your palms facing you
- Press the dumbbells overhead as you rotate the dumbbells 180 degrees so that at the top your palms are facing away
- Reverse the rotation as you lower the dumbbells and repeat

Seated Arnold 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

Perform the first set of each exercise back-to-back then take the recommended rest time. Do this for each set/round.

- Raise your arms with a slight bend at the elbow
- Keep your thumbs up
- Go up to about eyesight

Cable Front Raise [rope attachment]

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single Arm Cable Rear Delt Fly

[superset] FRONT DELT / REAR DELT

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

- 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

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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