Name: Playbook - Quin Bruce - W7/D4 Shoulders
Uploaded: 2023-01-07T03:03:43.699Z
Duration: 60 min
Description: W7/D4 Shoulders

-Reverse Flies 
-DB seated shoulder press 

Superset:
-Barbell lateral raises 
-Seated rear delt pulls 

-DB front raises 
-Arnold press

- 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

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

*Increasing weight each set
Last set to Failure

Dumbbell Seated Shoulder Press

- Hold the bar with your hand centered
- Keeping a slight bend at the elbow, raise the bar laterally to shoulder height
- Lower the bar with control
- Complete desired reps then repeat on the opposite side

Lateral Raise w/ Barbell

- Seated at the dual cable machine
- Grasp the cable handles with each hand
- Pull the handles back and up, by bending at the elbows and engaging your rear delts
- Release the weight back to starting position with control

Seated Rear Delt Pulls

Superset

- 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

- 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

W7/D4 Shoulders

More workouts from Quin Bruce