Name: Playbook - Michael Smith - W1/D4 SHOULDERS
Uploaded: 2024-04-15T15:36:06.573Z
Duration: 90 min
Description: W1/D4 SHOULDERS

Alfonso

Michael Guralski

Dmitry

Tyler Higgenbotham

Could not do superset because of gym being busy but overall great volume for my shoulders

Haseeb

Hawk

Haven’t worked my shoulders that hard in a while

Clay

Joseph

Mark

💪🏽💪🏽💪🏽💪🏽💪🏽WHAT A PUMP

Jason

Luis2720

Great shoulder pump lads! Definitely a must!

Aman

Ever since I started this new workout plan, I’ve had such a good pump!!

Russ

Darian

Bengie Fonseca

Kerelos

Aqil

Jeffrey

Dionys Azcona-Fernandez

I put on a 1lbs of mass …
Beautiful workout

Adrian

Cujo

Jakob

Roshn

Atal hussain khil

Patrick Joyce

Marth

Moises

Steven

usman

Enjoyed every single bit of it. 
The feel at the end accomplishing this was crazy.

Shivam

DM-X

Nads

Ryan

Carlos

Maybe Align the workout better say start with compound and go to isolation

Savvy

The EZ bar upright row video is glitching and stuttering but all other vidz are good. Great workout!

Kurtsy

David

Omar

Bro I didn't workout like this before 🥰 thank Michael

Mohamed

scared for leg day 2, legs still sore from monday

Jeremiah Tomandl

A’Jhuan

Can i have two workouts in the same day 

An example like chest and biceps 
Or back and triceps

Hamad

Great workouts! Definitely felt the burn and is pushing me to my limits!

Kaelin

Julio

Brian

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-I-W Raise

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise Dropset

- grip the bar shoulder width apart
- from the starting position, apply force into the rack with the barbell and drive up overhead while keeping in strong contact with the rack
- fully return to the starting position each rep

Scrape the Rack Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise - Rope Attachment

- 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: Front Raise x Reverse Fly

- 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

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell Upright Row

superset: Lateral Raise x Upright Row

W1/D4 SHOULDERS

I will really commit to this program this time. I keep starting over.

Justin

W1/D1 LEGS - QUAD FOCUSED

Alex

W1/D2 CHEST x TRICEPS

Sajid

Just got the program a few days ago, I’m coming off a full labrum repair from my last year in college football last year. I decided to go with the bulk series first, then I’ll hit a lean muscle series after this four weeks. So far I’m loving this! I can’t go as heavy as I’d like right now and I have to modify a few of the lifts bc I’m weak from the time off but I’m loving this!

W1/D4 SHOULDERS

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