Name: Playbook - Omar Romero - W1D5 - Shoulders
Uploaded: 2023-12-12T10:17:22.085Z
Duration: 60 min
Description: W1D5 - Shoulders

3x10 bodyweight shoulder press
4x8 barbell overhead press
4x8 side lateral raise
4x8 face pulls
3x8 1 arm shoulder press (each)
4x10 dumbbell front raise
3x8 dumbbell shrug

Bodyweight shoulder press

- 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 shoulder press

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

Dumbbell lateral raises

- Pull the cable towards your face with elbows flared outward

Face pulls

Single arm shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

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

Dumbbell shrugs

W1D5 - Shoulders

W1D1 - Legs

W1D2 - Chest

W1D3 - Legs

W1D4 - Back

W2D1 - Legs

W2D2 - Chest

W2D3 - Legs

W2D4 - Back

W2D5 - Shoulders

W3D1 - Legs

W3D2 - Chest

W3D3 - Legs

W3D4 - Back

W3D5 - Shoulders

W4D1 - Legs

W4D2 - Chest

W4D3 - Legs

W4D4 - Back

W4D5 - Shoulders

W5D1 - Legs

W5D2 - Back

W5D3 - Chest

W5D4 - Legs

W5D5 - Shoulders

W5D6 - Arms

W6D1 - Legs

W6D2 - Back

W6D3 - Chest

W6D4 - Legs

W6D5 - Shoulders

W6D6 - Arms

W7D1 - Legs

W7D2 - Back

W7D3 - Chest

W7D4 - Legs

W7D5 - Shoulders

W7D6 - Arms

W8D1 - Legs

W8D2 - Back

W8D3 - Chest

W8D4 - Legs

W8D5 - Shoulders

W8D6 - Arms

W9D1 - Legs

W9D2 - Back

W9D3 - Chest

W9D4 - Legs

W9D5 - Shoulders

W9D6 - Arms

W1D5 - Shoulders

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