Name: Playbook - Organic Twins - W2/D4 Shoulders & Traps
Uploaded: 2021-01-26T18:21:05.099Z
Duration: 60 min
Description: W2/D4 Shoulders & Traps

Cody

Erick

Chris

Cameron

Really bro you are 💪🏻🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥Teacher

Hasan Alblooshi

Noelia

YOW!!! This shoulder workouts gave me hella pump like no kidding!!! Can see Three heads now 🔥🔥🔥

Jerry

Yousri

Juan

Rennan

Superset 1 :
Dumbbell shoulder press 4 x 10 
Seated dumbbell fly 4 x 12

Superset 2:
Ez-bar upright row 4 x 10 
Front raises 4 x 10 

Superset 3:
Standing shoulder press 4 x 10 
Shoulder dumbbell fly  4 x 10 

Dumbbell shrugs 4 x 15

Superset 4:
Smith machine shrugs front 4 x 10 
Smith machine shrugs back 4 x 10

-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

Seated Dumbbell Flyes

Superset 1

-Follow instructions on machine for set up
-The more weight on the machine the easier this will be because it is subractiing it from your body weight
-Perform desired reps

Assisted Pull Ups

-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

Superset 2

-Stand with a barbell resting on your traps 
-Grip the barbell in preferred width and press the bar overhead to full extension
-Lower bar back down behind your head
-Repeat

Standing Behind Neck Shoulder Press

-Stand with feet shoulder width apart with a dumbbell in each hand
-With slightly bent arms raise the dumbbells up to the side
-Lower them back to your body 
-Repeat

Shoulder Dumbbell Flyes

Superset 3

-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

After shrugs with bar in front go immediately into a set of shrugs with the bar behind our back for 10 reps

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

Smith Machine Shrugs ( Front )

Superset 4

W2/D4 Shoulders & Traps

Shashi

Amando

Richard

W1/D1 Chest

Francine

Josh

W1/D2 Back & Rear delts

Redoing this program with a changed diet. I hope I get where I need to! 🎊

Kalie Lewis

It’s superb but it has any bug problems with the timer and the video of the seated leg curl.
Thanks

Jose Luis

Walking like a baby deer afterwards lol. Great workout.

Doug

W1/D3 Legs

Loved it. Feel so good after, but one of the workouts says 121 reps. I’m sure it’s obvious to everyone it’s supposed to be 12 but just wanted to let ya know!

Malek

Nicolas

W1/D4  Shoulders & Traps

Loving the swiftness and overall workout sessions!

I love it. Today is my second day following this program. I’m excited to see my results.

Gregory Olin

W1/D5 Biceps & Triceps

Getting stronger-thanks guys 👏🏽☝🏽

Blake Marsden

W1/D6 Legs

Leigh

Extremely sore but pushing through and recovering fast with good nutrition. Thanks guys ! Loving it!

W2/D1 Chest

Insane back muscle control session! Definitely controlled the weight and control my breathing, by far my best consistent days of working out on this routine! Seeing progress !

Stephanie

W2/D2 Back & Rear delts

Brutal. Almost gave up on the second to last workout. But glad I pushed through. Gonna be super sore tomorrow though! 😅

As of now I have lost my ability to walk with😂

Mehmet

W2/D3 Legs

Frank

W2/D5 Biceps & Triceps

W2/D6 Legs

It was ok but feel should have a lower chest movement so I added some stuff

Jacob

W3/D1 Chest

Great workout but my gym didn’t have some of these machines so I had to get creative.

Kyle

Man this is a killer workout! Heck yeah brother!!!!

W3/D2 Back & Rear delts

W3/D3 Legs

This workout killed me!!!! Love it guys!!!

Daniel

Starting to see a difference. Awesome workout.

Joseph

W3/D4 Shoulders & Traps

Just got done with gunz and damn my gunz are hella fire!!! 🔥🔥🔥 the burn is like 500%

W3/D5 Biceps & Triceps

W3/D6 Legs

Hella fire 🔥!!! This workout sets gave me hella hard time but gotta have Ronnie Colman mindset!!! 🤯💪🏻

W4/D1 Chest

David

W4/D2 Back & Rear delts

W4/D3 Legs

This shoulder workouts were hella fire!!! 🔥 made me hella exhausted during mid set 💪🏻 but did all out cause maximum effort for hella gainz

W2/D4 Shoulders & Traps

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