Name: Playbook - Oliver Forslin - W4/D3 Shoulders & core
Uploaded: 2021-11-22T09:10:26.325Z
Duration: 45 min
Description: W4/D3 Shoulders & core

Colton

DM-X

Hussein Bachir

Kolby

Anton

- 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

W4/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

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

Jarrad

W2/D2 Back

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

W4/D3 Shoulders & core

Community

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