Name: Playbook - Organic Twins - W3/D4 Shoulders and Traps
Uploaded: 2021-02-26T21:58:59.479Z
Duration: 70 min
Description: W3/D4 Shoulders and Traps

Jefferson

Gabriel M Groefsema

Walid

Carlos

Was one workouts big difference compare to how I start program.

Luis Reyes

Literally big Boulder pump! Man I’m in love with this routine! Good stuff twins!!!!

Erick

Brutal Shoulder Workout focused on all 3 deltoid heads for complete 3D look💪

Let us know if you enjoyed this workout and thank you for the support 🙏

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

1. Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.
2. Raise your arms simultaneously just a couple inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.
3. Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.
4. Pause and hold for a second at the top of the movement.

Dumbbell Side Lateral Raises

Lower the dumbbells to the upper chest level and press with your shoulder muscles only.

Seated Dumbbell Press Variation

Lay face down on an incline bench with a dumbbell hanging in each hand
-With arms bent fly out to the side and rear activating your rear delts
-Lower to starting position
-Repeat

Incline Bench Rear Delt Flyes

Position a cable at the lowest position possible and attach a straight bar.
Reach down and grab the handle with a pronated grip and stand up with the arms straight.
Take a deep breath then pull the handle high directly up the front of your body by driving your elbows high.
Slowly lower the handle back to the starting position under control.

Cable Upright Row

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

Smith Machine Shrugs

W3/D4 Shoulders and Traps

Kevin Gonzalez

Chrus

W1/D1 Chest

Mohammad

Andres

W1/D2 Back and Rear Delts

Ethan

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Cody

John Paul

Insane muscle connection! Extremely happy with the workouts 
Looking forward to new content!

W1/D4 Shoulders and Traps

It’s been a while since i had a pump like this in my arms. Nice!!!

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

W2/D2 Back and Rear Delts

Daniel

Nice, but I didnt like the sumo squat did correct and did not feel so much so I just took an other exercise after 4 set

W2/D3 Legs and Calves

W2/D4 Shoulders and Traps

W2/D5 Biceps and Triceps

Jose Luis

Thank god today was legs because my arms are DEAD from yesterday!!

W2/D6 Legs and Calves

Cameron

W3/D1 Chest

W3/D2 Back and Rear Delts

W3/D3 Legs and Calves

W3/D5 Biceps and Triceps

Mehmet

Alessandro

W3/D6 Legs

W4/D1 Chest

W4/D2 Back Rear Delts

W4/D3 Legs and Calves

Loved the new variations!!🔥👊🏻💪🏻
KTGW

Brad

W4/D4 Shoulders and Traps

MASSIVE GAINS COMING IN 💯💪🚀🚀🚀

W4/D5 Biceps and Triceps

W4/D6 Legs and Calves

W5/D1 Chest

Great pumps and workouts . 🔥🔥🔥🔥

W5/D2 Back and Rear Delts

W5/D3 Legs and Calves

W5/D4 Shoulders and Traps💪

Yakessss 🔥🔥🔥 Big Bazookas 💪🏻

W5/D5 Biceps and Triceps

HAMAD

Jacob

Great leg day burning those quads .🔥🔥🔥

W5/D6 Legs and Calves

W6/D1 Chest

Jared

W6/D2 Back and Rear Delts

Улетная тренировка ног👍💪💪💪🥳🚀
Большое спасибо парни 👌

Borys

W6/D3 Legs and Calves

Did that pyramid and all sets COMPLETED no short cuts right here bro💯🚀🚀🚀

W3/D4 Shoulders and Traps

Community

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