Name: Playbook - Organic Twins - W4/D4 Shoulders & Traps
Uploaded: 2021-01-26T18:21:05.216Z
Duration: 60 min
Description: W4/D4 Shoulders & Traps

Cameron

Noelia

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

Jerry

Yousri

Mandeep Singh

Good but where can I track my weight used for each exercise?

Mindy

Db fly 5 x 15
Db press 4 x 10-12
Db upright row 4 x 12
Machine shoulder press 4 x 10-12

Superset:
Front raise 4 x 10 
Side lateral 4 x 10 

Dumbbell shrugs 4 x 15
Smith machine shrug behind back 5 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

-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

-Stand with feet shoulder width apart while holding a dumbbell in each hand in front of you 
-Raise the dumbbells up to your upper chest while keeping your elbows high 
-Lower and repeat

Dumbbell Upright Row

-Sit in a shoulder press machine and adjust seat height 
-Select height
-Press the handle s overhead
-Lower and repeat

Machine Shoulder Press

-Stand with feet shoulder width apart with a barbell in hands
-Raise the barbell with arms mostly extended to the front of you to head height
-Lower the barbell controlled
-Repeat

Barbell Shoulder Front Raises

Superset

-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 behind back

W4/D4 Shoulders & Traps

Shashi

Amando

Richard

W1/D1 Chest

Francine

Cody

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!

Erick

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

Chris

W2/D4 Shoulders & Traps

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/D4 Shoulders & Traps

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