Name: Playbook - Nathaniel O'Hare - Shoulder, delt, trap, and bicep yuh and yes cardioooo
Uploaded: 2023-03-21T16:54:08.249Z
Duration: 75 min
Description: Shoulder, delt, trap, and bicep yuh and yes cardioooo

This workout is going to be focused on your shoulder burn also give you that 3d delt look. This s probably my most favorite day to train. When Tranning shoulder everyone has different pain and can do certain exercises different form others so with that being said if something hurts or is bothering you. Be free to hang it or skip it just add more steps or reps to the next exercise

Standing bike

Just focus on getting warmed up and going slow

Single arm shoulder press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

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

Seated side lateral raise

Shoulder press machine

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

- Lying on the floor gripping the bar with an underhand grip 
- Curl the bar up towards your shoulders
- With control extend your arms back to starting position

Cable lying EZ-bar bicep curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Shoulder, delt, trap, and bicep yuh and yes cardioooo

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