Name: Playbook - Michael Smith - W3/D4 SHOULDERS
Uploaded: 2024-04-19T14:41:29.874Z
Duration: 90 min
Description: W3/D4 SHOULDERS

Anaias

Jason

- 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

- 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

- 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

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

Setup:
Stand in the middle of the cable crossover machine, facing away from the weight stack.
Adjust the cable pulleys to the lowest position on each side.
Attach the D-handles or stirrup handles to the cable pulleys.
Choose an appropriate weight for your fitness level and attach it to the weight stack.
Grasp the handles with an overhand grip (palms facing down).

Execution:
Keeping your arms extended and maintaining a slight bend in your elbows, exhale and pull the handles backward and upward in an arcing motion.
Focus on squeezing your shoulder blades together as you pull the handles toward the midline of your body.
Continue the movement until your hands are almost touching in front of your body, and you feel a strong contraction in your rear deltoids and upper back muscles.
Hold the peak contraction for a brief moment, focusing on squeezing the target muscles.
In a controlled manner, inhale and reverse the movement, slowly returning your arms to the starting position.

Reverse Cable Crossover

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

W3/D4 SHOULDERS

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

A’Jhuan

Michael Guralski

Justin

W1/D1 LEGS - QUAD FOCUSED

Alfonso

Alex

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

August

Hi, what could you replace the deadlift with? Thanks in advance.

DENNY

W1/D5 LEGS - HAMSTRING FOCUSED

W1/D6 BACK x CHEST x SHOULDERS

Aman

W1/D7 REST

Jackson

Good stuff thank u bro. It changes up my workouts.

Mark

W2/D1 LEGS - QUAD FOCUSED

Dexter

W2/D2 CHEST x TRICEPS

beat back and bi pump i’ve had in a while

Darian

W2/D3 BACK x BICEPS

vegaz hitz

W2/D4 SHOULDERS

W2/D5 LEGS - HAMSTRING FOCUSED

That was a really intense chest/shoulder/back session 🔥🔥🔥

This what you call a real workout , got damn

Omari Forbes

W2/D6 BACK x CHEST x SHOULDERS

I took a rest day, but I did train Abdominals.

W2/D7 REST

What a workout, had me walking funny but such a good workout!

Haseeb

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

W3/D2 CHEST x TRICEPS

Dustin

Tyler Higgenbotham

Mondesir Jean

W3/D3 BACK x BICEPS

Idk what it was but this had me sweating my ass off 😂💪🏽💯

Steven

W3/D5 LEGS - HAMSTRING FOCUSED

David perez Guevara

Bro you helping me change my life for the good (:::: :))

Oskarllys

W3/D6 BACK x CHEST x SHOULDERS

W3/D7 REST

W4/D1 LEGS - QUAD FOCUSED

Hit my pr on dumbbell incline 🔥🔥🔥 this workout push me to my limits

ashford

W4/D2 CHEST x TRICEPS

Exhausting to say the least but I loved every minute of it

W3/D4 SHOULDERS

Community

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