Name: Playbook - Oliver Forslin - Shoulder Day With Andrew Jacked
Uploaded: 2021-10-28T08:54:14.120Z
Duration: 60 min
Description: Shoulder Day With Andrew Jacked

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Ronald Saavedra

Great pump and workout overall! 🏋️‍♂️

Pontus

Where is your Photo edit App Where you Show how you use it?

Anonymous

Oliver is the one 
Best shoulder day I ever had

Filippo

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lowering back to starting position

Seated bent over rear delt flies

- Raise the dumbbells forward until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- Raise plate until you reach forehead height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest plate on your legs at the bottom

Plate front raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright row (EZ bar)

Shoulder Superset

- In a seated position
- Elbows bent to 90 degrees
- Straighten your elbows pressing the weight overhead 
- Lower back to starting position with control

Shoulder press machine

Triple set

Start with one arm laterals on both arms then do both at the same time

For the seated raises pick a very heavy weight and do partials (short reps) just to push all the way

- Keep a slight bend at the elbow
- Raise your arm laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Dumbbell single arm side lateral

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side lateral

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Shoulder Day With Andrew Jacked

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