Name: Playbook - Mike Counihan - Baseline shoulder day
Uploaded: 2021-12-18T00:14:16.429Z
Duration: 80 min
Description: Baseline shoulder day

John Paul

Regardless of what the goal is for shoulders, you have to hit them from multiple angles.  Anterior, posterior and medial delt as well as the traps.  So this workout might be longer than some people are used to.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Lay sideways on an incline bench with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

DB lying incline lateral raise (side facing)

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

Pull these high like a face pull while gripping the bar as wide as you can.  Pull the elbows back with your rear delts

Wide grip pull downs

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hands shoulder width apart and raise to upper chest level

Upright row

Leaning forward slightly, keep your shoulders down and back while lifting the weight to eye level using your front delts

Front delt raises w/ rope

Using a straight bar- lift the weight to eye level and lower slowly.  Keep your shoulders depressed and pinned back.

Straight bar front raises

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Baseline shoulder day

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