Name: Playbook - Organic Twins - W3/D4 Shoulders & Traps
Uploaded: 2021-02-02T07:02:20.538Z
Duration: 60 min
Description: W3/D4 Shoulders & Traps

Erolind

Cesar Garcia

Stephanie

Luis Reyes

Slowly getting my momentum with shoulder attack ! Man it feels good!!! Love the technique overall something new !

Erick

Leigh

Jason

Middle training was tough with the weight i used

Marco Rafik

Made me work hard I’m light headed it’s great! 😂

Jacob

Rakshit Seth

Daniel

Отличная тренировка , спасибо🤝

Роман

Side laterals 5 x 10-12
Cable front raise 4 x 10-12
Dumbbell front raise 4 x  12-15
Seated dumbbell press 4 x 10-12
Dumbbell rear delts 4 x 15
Dumbbell shrugs 4 x 10-12

-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

-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

-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

-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 on the edge of a chair or bench with dumbbells in each hand
-Lean forward and take the dumbbells below your legs
-Perform a rear delt fly with the dumbbells
-Release and repeat

Rear Delt Dumbbell Flyes

-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

W3/D4 Shoulders & Traps

Joseph Davis

Shashi

Yes! This could be the start of something BIG!

DM-X

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 ❤️

W1/D4 Shoulders & Traps

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 😅

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

One of the toughest leg days I’ve done!

Dawson

W2/D6 Legs

W3/D1 Chest

Derek

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.

W3/D4 Shoulders & Traps

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