Name: Playbook - Organic Twins - W1/D4 Shoulders & Traps
Uploaded: 2021-02-02T07:02:20.424Z
Duration: 60 min
Description: W1/D4 Shoulders & Traps

Joseph Davis

Insane exercise for shoulder, i love it brother ❤️

Erolind

Shashi

DM-X

Alvin

Michael

Great.. would be amazing to be able to add the weights used for each exercise.

Chad

Stephanie

Robert Linens Sr.

Juan

Great workouts for shoulder and traps. 🔥🔥🔥🔥

Luis Reyes

Be more specific on some details of reps like the 100%, 70%, 50%.

Jordan

Musa

Mark

Derek

Jesus

Leigh

I got a pretty good pump is this it i finished the whole work out in 40 menuts

Johnny Aguilar

Jason

Shoulders were gassed by the end of the second exercise

Josh

Sets of 30.... my shoulders haven’t burnt this much in a long time

Bernardo

Samuel

Ian Rine

Miodrag Bankovic

Angel Cruz

Awesome 👏, ty guys . From Russia with love🤝

Роман

Rémi Bastier

Good stuff guys.  I was little confused by the 30 rep sets and the maximums for weight.   I think I got it figured out now.

Amazing workout!!! Won’t be lifting my arms up for a week!!

Brandon

Will DePew

Seated dumbbell press 5 x 10-12
Dumbbell fly 4 x 30 (drop sets)
Front Raise 4 x 12
Upright cable row 4x 30 (drop sets)
Dumbbell shrugs 4 x 15
Smith machine shrugs 4 x 10-12

-Sit in a chair with back support and a dumbbell in each hand at your shoulders
-Press the dumbbells overhead until your arms are fully extended 
-Lower them back to the starting position
-Repeat

Dumbbell Shoulder Press

-Sit in a chair with dumbbells in each hand
- Raise the dumbbell out laterally until at head height
-Lower the dumbbells 
-Repeat

*10 at 100%
10 at 70 %
10 at 50 %

Seated Dumbbell Flyes

-Stand with feet shoulder width apart while holding a dumbbell in each hand
-With your hands in a neutral position raise one dumbbell at a time the front until its at head height
-Lower and repeat

Dumbbell Shoulder Front Raises

-Stand in front of  low cable pulley with a bar attachment 
-Perform an upright row  ( keep elbows high )
-Lower and repeat

* 10 at 100% 
10 at 70%
10 at 50%

Cable Bar Upright Row

-Stand in a stable position with a dumbbell in each hand
-Shrug your shoulder straight up as high as you can
-Lower and repeat

Dumbbell Shrugs

-Stand at a smith machine and grip the bar
-Release and shrug the weight straight up
-Lower and repeat

Smith Machine Shrugs

W1/D4 Shoulders & Traps

Yes! This could be the start of something BIG!

W1/D1 Chest

Day 2! Totally different from my normal routine! Love it!

Chrus

W1/D2 Back & Rear delts

Mike

W1/D3 Legs

Loving the arm works out! Can we get some new ones for abs ;)

John Paul

W1/D5 Biceps & Triceps

Matthew

Killed myself in Squats & Leg Press😅😍🔥💪🏻
Try making more programs for Bulk or any tips u could give for bulking programs?

Sanat

W1/D6 Legs

Beastly! Loved the dips! Extremely challenging!

W2/D1 Chest

My back has always been my weakness when it comes to workouts. Can’t wait to watch the progress.

Cody

W2/D2 Back & Rear delts

Awesome leg workout had change up super set 1 due to a lower back injury that I have been dealing with for years

After this I can’t drive my car 😂😂😂

Nico

W2/D3 Legs

My gym doesn’t have a smith machine so I had to come up with alternate exercises . Maybe just having a backup exercise for people with crappy gyms 😅

W1/D4 Shoulders & Traps

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