Name: Playbook - The Agoge - Day 24 - Shoulders
Uploaded: 2022-10-10T14:04:30.362Z
Duration: 60 min
Description: Day 24 - Shoulders

1. Push Press* (2 min recovery between sets)

2. DB High Pull (Heavy)

3a. Arnold Press 
3b. DB Front Raise 
3c. DB Side Raise

- Stand with your feet shoulder-width apart, holding a barbell at the shoulders
- Inhale and brace the core, glutes and grip
- Bend the knees and drop the torso downwards
- Explode upwards with a huge drive from your legs (push through the heels)
- Feel the force move through the body
- Once your legs extend, pass this momentum through the torso and shoulders into the arms
- Press out the barbell to full extension 
- Lower the barbell back to the starting position and repeat

*Eccentric Focus - Controlled 5 sec down, quick transition into an explosive controlled Push

BB Push Press @75% of 3RM

BB Push Press @80% of 3RM

BB Push Press @85% of 3RM

- 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

DB High Pulls (HEAVY)

- Hold the dumbbells in front of you with your palms facing you
- Press the dumbbells up and rotate your wrists until your palms are facing the opposite direction
- Lower the dumbbells, reversing the rotation with a slow and controlled movement back to the starting position

DB Seated Arnold Press

- Stand in a standing position with a dumbbell in each hand
- Raise the dumbbells laterally up to shoulder height with a slight bend at the elbows
- Lower the dumbbells with control

DB Lateral Raises

- Stand tall with a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height with a slight bend at the elbows
- Lower the dumbbells with control

DB Front Raises

Triset

Day 24 - Shoulders

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

Day 19 - Back

Day 20 - Triceps

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 24 - Shoulders

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