Name: Playbook - Oliver Forslin - W2/D3 Shoulders & core
Uploaded: 2021-11-22T09:10:26.273Z
Duration: 45 min
Description: W2/D3 Shoulders & core

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

Steven

Erin

This routine was some different type shit! I love it!

DM-X

David

Ronald Saavedra

Abs are really starting to peak at only the 2nd week, absolutely amazed

Hussein Bachir

Pontus

Denver Louise

Johnny

Caden

John Paul

Kolby

it was great we’re heading for some kbbq now after we smash a bowl pull up

Karim

My mate joined the gym today and near died from this work out 💪🏽💪🏽

Conall

Sick shoulder pump couldn’t lift my arms after

Liam

- Shoulder press machine 4 x 10
- Upright rows 4 x 10
- Face pulls 4 x 10

Circuit:
- Cable side laterals 4 x 10 (each arm)
- Cable front raises 4 x 10 (each arm
- Cable rear delt flies 4 x 10

Superset:
- Hanging leg raises 3 x 10
- Crunches 3 x 20

- 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

- 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)

- Pull the cable towards your face with elbows flaring outward
- Slowly return back to starting position

Face pulls (rope)

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working arm
- Raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Single arm cable side lateral    ( each arm )

- Raise handle until shoulder height pausing at the top 
- Lower with a slow controlled motion
- Complete number of reps then repeat on the opposite side

Single arm cable front raise       ( each arm )

- Keeping a slight bend in the elbow
- Move your arm backward and outward until you have reached full extension
- Reverse movement back to starting position
- Complete required reps then repeat on the opposite side

Single arm cable rear delt fly       ( each arm )

Circuit

- Hanging from the bar, keeping your legs extended 
- Raise your legs up while keeping your core tight to form an “L” with your body
- Lower your legs back down to starting position 
- Avoid swinging

Hanging leg raises

- 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

Superset

W2/D3 Shoulders & core

Austin Keim

Rick

Rasmus Sundstedt

W1/D1 Chest & core

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

Julián Mayorga

Frasier

W1/D2 Back

Joel Bustillos

W1/D3 Shoulders & core

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!

Colton

W2/D1 Chest & core

Perfect combo for a killer back workout! 🔥

Tracie Bean

Jarrad

W2/D2 Back

Always a 5 star rating when it comes to legs

W2/D4 Legs

Great workout! Arms will be shaking & love the core exercises

Sher

W2/D5 Arms & core

W3/D1 Chest & core

W3/D2 Back

Still had a pump from last shoulders workout but happy to have more pump this week

W2/D3 Shoulders & core

Community

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