Name: Playbook - Mike Counihan - Shoulders
Uploaded: 2021-12-22T12:06:50.052Z
Duration: 60 min
Description: Shoulders

I’ve been working out for almost 2 years now. I’ve Never been so sore in my life!!! Outstanding workout!!

John

Ran out of time so I couldn’t complete the whole workout but it’s a good thing cause I’m not sure I’m gonna be able to raise my arms tomorrow lol

I just started with this app and this was my first workout. I really enjoyed being able to see what the workouts were so I knew if I was doing them correctly. I am starting this journey at 311 pounds and at 48 I am tired of dragging my past around with me. Looking forward to training with you.

Samantha

CazFit

Tyler Villanueva

Daniel Molina

Landon Blath

High volume shoulders.  Lots of drop sets on deck.  Keep your form and don’t neglect the negative portion of the movements.
Whenever you see a set to failure, it’s an immediate drop set with the previous set.

- 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)

- Hands shoulder width apart and raise to upper chest level

Upright row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

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 face pulls

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

Reverse pec deck flies

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

Dumbbell shrugs

Shoulders

Charles

Chest

Jeven

Dennis Goodman

Back day

Replaced 1st leg extensions for calves, great workout today ,intense leg day.

Andy Diaz

Vince

Leg day

Holy Shit!!! Not sure I’m gonna be able to move my arms tomorrow, but man it felt great!!

Shoulders

Community

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