Name: Playbook - Oliver Forslin - W3/D3 Shoulders & core
Uploaded: 2021-11-22T09:10:26.299Z
Duration: 45 min
Description: W3/D3 Shoulders & core

Austin Keim

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

Hussein Bachir

Dylan

Kolby

Omar

Anton

Unreal we workout 👌 did it outside this get this work in 💪🏽💪🏽

Conall

- 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)

W3/D3 Shoulders & core

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

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!

Colton

W2/D1 Chest & core

Perfect combo for a killer back workout! 🔥

Tracie Bean

Jarrad

W2/D2 Back

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

Erin

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

DM-X

W2/D3 Shoulders & core

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

Got injured got back in it with a leg workout and definitely felt it!

Patrick

W3/D4 Legs

David

A great end to the week, heading into the weekend with pumps all over my body

Pontus

W3/D5 Arms & core

Ronald Saavedra

W4/D1 Chest & core

Allydawn01!

Ann Nester

W4/D2 Back

W4/D3 Shoulders & core

great for legs!!! feel the burn🔥🔥🔥

I think your leg days are the best out of the routine

Imma be taking the day at work off tomorrow

W3/D3 Shoulders & core

Community

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