Name: Playbook - Michael Smith - W4/D5 SHOULDERS
Uploaded: 2024-01-15T01:09:05.357Z
Duration: 90 min
Description: W4/D5 SHOULDERS

fasted / post workout cardio:
40 minutes [heart rate at 120-140 bpm]

warm up:
Y-I-W Raise | 12, 12

workout:
Dumbbell Lateral Raise Dropset | 10/10, 10/10, 10/10
Standing Military Press | 10, 10, 10, 10
One Arm Landmine Press | 15, 15, 12, 12
Cable Front Raise - Rope |15, 15, 12, 12
superset:
- Reverse Cable Crossover | 15, 15, 15, 15
- Dumbbell Upright Row | 12, 12, 10, 10

abs:
Plate Crunch | 20, 20, 20, 20
Plank | 60, 60, 60, 60 (seconds)

Steady State Cardio:
This exercise routine is designed to 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 70% of your maximum heart rate [220 - age in years] for the duration of the time.

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

Fasted / Post Workout Cardio

Cardio:

- Set up an incline bench at a comfortable angle. Grab a pair of light dumbbells.
- Sit on the incline bench, ensuring your chest and upper back are supported by the bench, and your feet are planted firmly on the ground.

Y raise:
   - Raise your arms straight out in front of you, forming a "Y" shape with your body.
   - Keep your arms straight with a slight bend in the elbows.
   - Squeeze your shoulder blades together as you raise your arms.
   - Hold for a moment, then lower the dumbbells back down.

I raise:
   - Lower your arms to your sides.
   - Raise your arms out to the sides until they are parallel to the ground, forming an "I" shape.
   - Maintain a slight bend in the elbows and squeeze your shoulder blades.
   - Hold briefly, then lower the dumbbells.

W raise:
   - Start with your arms down by your sides, palms facing your body.
   - Bend your elbows to a 90-degree angle, bringing your forearms up and out to the sides.
   - Form a "W" shape with your arms and squeeze your shoulder blades.
   - Hold for a moment, then lower the dumbbells back to the starting position.

- Perform 10-12 repetitions of each exercise in sequence (Y, I, and W raises).
- Rest briefly if needed, then repeat the circuit for a total of 2 sets.
- Maintain controlled movements and focus on engaging the rotator cuff muscles throughout the exercises.

Y-I-W Raise

Warm Up:

- 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

- 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

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

Landmine Shoulder Press

- 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

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

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

- 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:

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

*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

Static Plank

Ab Circuit:

W4/D5 SHOULDERS

it was amazing i can’t lie 🔥🔥🔥🔥

Joshua Vick

Christopher

Today it says Chest and triceps but in the application it shows chest and shoulder’s

Hamad AL-MOHAMEDU

W1/D1 CHEST x SHOULDERS

Alijassim19

Dexter

This has been by far the most brutal leg day I’ve had thus far

Javon

W1/D2 LEGS

I feel amazing after this pump workout. 🔥🔥🔥🔥🔥

Stephen

Kourtney

W1/D3 BACK x BICEPS

That was good. I did cardio 30 minutes 6.5 speed 3.24 miles. Exercises were great just the landmine was wide for my hands but still did it.

Reece

Jeven

W1/D4 CHEST x TRICEPS

I use a lightweight for shoulders cause I don’t wanna hurt my left shoulder again but it felt good today. I appreciate it 🔥🔥🔥🔥🔥🔥

I really liked that one. I ran on the treadmill for 30 minutes instead of 20 minutes for 6.5 mile speed 3.24 distance. I also did hanging leg raises instead of knee raises because I thought it was harder. I had to change the reps to build up or lower depending on the exercises (need to work on those landmine presses). Everything was great! I liked how that one felt.

Zachary

W1/D5 SHOULDERS

I liked it! Much better than just a leg day. I did bodyweight pullups amrap because I can't do 10 each. I also added 4 sets hip thrust. I did 30 minutes cardio 6.5 mile speed 3.24 distance. Was great!

Darryl

W1/D6 BACK x LEGS

Adrian

Omer

W1/D7 REST

Ruddy

W2/D1 CHEST x SHOULDERS

W2/D2 LEGS

Mark

W2/D3 BACK x BICEPS

Erick

W2/D4 CHEST x TRICEPS

W2/D5 SHOULDERS

W2/D6 BACK x LEGS

W2/D7 REST

W3/D1 CHEST x SHOULDERS

W3/D2 LEGS

W3/D3 BACK x BICEPS

W3/D4 CHEST x TRICEPS

Felicia

W3/D5 SHOULDERS

W3/D6 BACK x LEGS

W3/D7 REST

W4/D1 CHEST x SHOULDERS

W4/D2 LEGS

W4/D3 BACK x BICEPS

W4/D4 CHEST x TRICEPS

W4/D6 BACK x LEGS

Yay! I can't believe I already finished it. I absolutely loved it and noticed changes. Thank you so much for creating this awesome program! I definitely will continue to progressively overload and use a format like this. Really great!

W4/D5 SHOULDERS

More workouts from Michael Smith