Name: Playbook - Oliver Forslin - W1/D3 Shoulders & core
Uploaded: 2021-11-22T09:10:26.246Z
Duration: 45 min
Description: W1/D3 Shoulders & core

Austin Keim

Joel Bustillos

Frasier

Jose Rodriguez

Jarrad

David

Colton

Ryan

Ronald Saavedra

Great to have 3 straight days feeling the pump

Hussein Bachir

Dominic

No shoulder press on shoulder day besides the military press kinda wack bra?

Dylan

It was very good Oliver. Love how you show up how to do each workout steph by step.

Rodrigo Perez

Josh

The core workouts really had me struggling

Haydar

Robert

Luke

Felt amazing on shoulders and core. I also loved the pauses in the sets. Gets a nice pump in.

Maybe try adding some supersets in there otherwise it’s just rest between sets of the same thing

Jonathan

Jacob

Chris

Sam Young

Whit .

Nate

John Paul

There’s nothing so far to improve, I just started the course and im waiting to see results in the first month

Kolby

Great shoulder exercises👍🏽 i still have exercise pain from the chest and core day😂❤️

Amanda

James

Sikki Broberg

Jan-Luca

Karim

Jorge

It was good! I am definitely enjoying doing something different rather than my normal routine hoping to see how it turns out in a month.!

garrett

Helt grymt upplägg! Med rätt kontakt ger det en oslagbar pump så ser fram emot nästa pass! 💣😜💪

Pontus

Matthew

Trajce

Dillon

it was great, is it better to just work a muscle just once a week?

Carlos

Anton

Aidan

Youssef

Omar

Aaron

никита

Didn’t think it was as challenging as other two days have been, still enjoyed it though👍💪

Adam

- Barbell military press 4 x 10
- Dumbbell side laterals 4 x 10
- Dumbbell front raises 4 x 10
- Reverse peck deck 4 x 10
- Dumbbell shrugs 3 x 12
- Crunches 3 x 20
- Plate Russian twists 3 x 30 seconds

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell military press

- 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

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

Dumbbell front raise

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts
- Return back to starting position

Reverse pec deck flies

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Lower back to starting position

Dumbbell shrugs

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

W1/D3 Shoulders & core

Rick

Rasmus Sundstedt

W1/D1 Chest & core

Back workout was killer! Definitely need to work on my back more

Julián Mayorga

W1/D2 Back

Steven

Shawn

W1/D4 Legs

Zach Swartz

W1/D5 Arms & core

Shua Braun

Loved the switch up from last week and the superset with pec deck/push-ups was too nice!

W2/D1 Chest & core

Perfect combo for a killer back workout! 🔥

Tracie Bean

W2/D2 Back

great workout some I struggled with but it's worth the challenge!!! 😤🔥🔥🔥💪

W1/D3 Shoulders & core

Community

More workouts from Oliver Forslin