Name: Playbook - Organic Twins - W2/D4 Shoulders & Traps
Uploaded: 2021-02-02T07:02:20.484Z
Duration: 60 min
Description: W2/D4 Shoulders & Traps

Shashi

DM-X

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 😅

Cody

Matthew

Stephanie

Marcus Elestin

That was a lot of fun - great workout 👊🏼💥

Leigh

Marco Rafik

My shoulders and traps are killing now! Such a killer workout 🔥

Jacob

Chris

Роман

Standing barbell press 5 x 10-12
Smith machine upright row 4 x 10-12
Cable front raise 4 x 12
Seated side laterals 4 x 24 drop sets
Dumbbell shrug 4 x 15
Smith machine shrug 4 x 10-12

-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 at a smith machine and grip the bar
-Raise the bar up in front of you keeping your elbows high
-Lower the bar and repeat

Smith Machine Upright Row

-Stand facing away from a cable pulley in the low position with single handle attachments
-Create tension on the cables
-Raise the handles to head height in front of you 
-Release and repeat

Cable Front Raises

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

*12 at 100%
12 at 50%

Seated Dumbbell Flyes  (Drop set)

-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

W2/D4 Shoulders & Traps

Joseph Davis

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

Insane exercise for shoulder, i love it brother ❤️

Erolind

W1/D4 Shoulders & Traps

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

John Paul

W1/D5 Biceps & Triceps

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.

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

W2/D5 Biceps & Triceps

One of the toughest leg days I’ve done!

Dawson

W2/D6 Legs

Luis Reyes

W3/D1 Chest

Derek

Jason

W3/D2 Back & Rear delts

Hard workout for me. But a good one! Definitely showed me I for sure need to put more work in on legs. Definitely my weakness.

W2/D4 Shoulders & Traps

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