Name: Playbook - Organic Twins - W4/D4 Shoulders & Traps
Uploaded: 2021-02-02T07:02:20.591Z
Duration: 60 min
Description: W4/D4 Shoulders & Traps

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Luis Reyes

Noelia

Dominic

Jacob

Chris

Роман

I dislocated my shoulder bad  on behind the neck military press. Damn near died. Maybe some sort of warning for people with Dutch joints or noob lifters?? Idk maybe it's just me

Jordan

Will DePew

Seated military press 4 x 10-12
Arnold press 4 x 10-12

Superset:
Upright row 4 x 10 
front raise 4 x 10 

Dumbbell rear delt fly 4 x 15
Cable rear delt fly 4 x 15
Dumbbell shrugs 4 x 10-12

-Sit in a seated bench 
-From behind the neck press a barbell overhead
-Lower and repeat

Behind Neck Shoulder Military Press

-Start seated with dumbbells in each hand at your shoulders and palms facing you
-Press and rotate the weights 180 degrees
-Reverse the motion back to bottom 
-Repeat

Arnold Shoulder Press

-Stand with feet shoulder width apart with a barbell in hands
-Raise the barbell up close to your body keeping your elbows high 
-Lower back to starting position
-Repeat

Barbell Upright Row

-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

-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 between the cables and grab them in a crossover manner
-Keep your arms bent and fly them to the rear
-Release and repeat

Cable Rear Delts 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

W4/D4 Shoulders & Traps

Joseph Davis

Shashi

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

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

Stephanie

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

Leigh

W2/D6 Legs

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.

W4/D4 Shoulders & Traps

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