Name: Playbook - Nikki Font - W4/D4 Shoulders
Uploaded: 2023-12-30T00:22:23.737Z
Duration: 45 min
Description: W4/D4 Shoulders

This is the same workout as last week. We are practicing a progressive overload. Your goal is to increase your weight from what you used last week.

You will need:

- barbell
- dumbbells
- bench

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Perform both exercises back to back with no rest to complete 1 set

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Superset

- 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

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

Seated alternating front raise

W4/D4 Shoulders

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

Haley

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

W4/D4 Shoulders

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