Name: Playbook - Michael Smith - W3/D6 FULL BODY - SHOULDER FOCUSED
Uploaded: 2024-05-13T00:29:39.921Z
Duration: 90 min
Description: W3/D6 FULL BODY - SHOULDER FOCUSED

Oskarllys

- Stand with a band attached to a fixed point in front of you so that as you step back, the band is pulling down and away at approximately a 45 degree angle
- Grab the band approximately 6 inches apart and pull your hands apart until they reach shoulder width, maintain this distance throughout the exercise
- Press your hands straight up while resisting the forward pull engaging your the muscles in the back of your shoulder girdle
- Lower your hands releasing the tension from the band

Warm Up: Banded Shoulder Press

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

*IF YOU CAN PERFORM THE WRITTEN NUMBER OF REPS EASILY, THEN ADD WEIGHT STARTING WITH 25lbs

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

*IF YOU CAN PERFORM THE WRITTEN NUMBER OF REPS EASILY, THEN ADD WEIGHT STARTING WITH 25lbs

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Dips

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

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.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

Ab Circuit:

Steady State Cardio:
Keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

Aim to keep your heart rate at 60-70% of your maximum heart rate [220 - age in years] for the full session.

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Cardio:

W3/D6 FULL BODY - SHOULDER FOCUSED

Abdulhakim?64

Gabriel

Good beginner program , I’m starting from the bottom all over again for a on and off lean athlete and it’s perfect , not overly extensive and not too little for a beginner 👌🏾💯

Joseph

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David

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Ernest Ubaonu Jr.

Adolfo Sanchez

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Shawn

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Kourtney

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Great workout. Seeing improvement to lifting heavier with less reps!💪🏽

Rudy

Atal Hussain Khil

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Alfonso

CaSean

It was good, only question/concern…..if this was chest focus why only the 2 exercises to target beside pushups?

W3/D6 FULL BODY - SHOULDER FOCUSED

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