Name: Playbook - The Agoge - Day 63 - Shoulders
Uploaded: 2022-10-07T21:23:42.975Z
Duration: 45 min
Description: Day 63 - Shoulders

Jarett Storle

Mike Shipley

1. Push Press 

2a. DB Arnold Press 
2b. DB High Pull 

3a. DB Lateral Raise 
3b. DB Front 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

BB Push Press @75% of 5RM

- 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

- 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

Superset I

- 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

Superset II

Day 63 - Shoulders

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

James

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

John

Day 4 - Steady State Cardio

Daniel

Vince

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 63 - Shoulders

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