Name: Playbook - Quin Bruce - W3/D4 Shoulders
Uploaded: 2023-01-07T02:48:01.867Z
Duration: 45 min
Description: W3/D4 Shoulders

Superset:
-Dumbbell seated shoulder press 
-Dumbbell front raises 

Superset:
-Arnold press 
-Lateral raises 

-Dumbbell upright rows
-Machine reverse flies

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Stand tall, holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Dumbbell Front Raise

Superset

- Start by holding the dumbbells, arms bent to 90 degrees forward of the shoulders, with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the movement back to starting position

Arnold Press

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally
- Lower the dumbbells with control

Dumbbell Lateral Raises

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell Upright Row

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

W3/D4 Shoulders

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