Name: Playbook - Nico Gianni - W2/D3 Shoulders
Uploaded: 2023-05-08T05:09:12.018Z
Duration: 70 min
Description: W2/D3 Shoulders

Warm-Up
- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

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

Dumbbell lateral raises

- Sit on a decline bench and lean all the way forwards 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Support your chest with an incline bench with a dumbbell in each hand
- Raise the dumbbells all the way up
- Lower to starting position

Dumbbell full front raises (chest supported)

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

Dumbbell lateral raises (chest supported)

- Support your chest into an inclined bench
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you feel your rear delts contract
- Reverse movement back to starting position

Standing incline reverse db fly

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W2/D3 Shoulders

W1/D1 Chest

W1/D2 Back

W2/D3 Shoulders

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