Name: Playbook - Quin Bruce - W9/D4 Shoulders
Uploaded: 2023-01-26T22:01:50.426Z
Duration: 60 min
Description: W9/D4 Shoulders

Superset:
-Rope face pulls
-Machine reverse flies
 
-Alternating DB shoulder press

Superset:
-Arnold press
-DB upright row
 
-Lateral raises
-Shrugs

- Stand tall, holding the rope attachment
- Pull the rope toward the face, elbows going wide
- Pause at full contraction (hands outside of the ears)
- Release the rope back to starting position

Cable Rope Facepulls

- 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

Superset

- Start in a seated position, holding dumbbells at the shoulders
- Press one dumbbell overhead
- Lower the dumbbell with control and repeat on the opposite side
(R+L= 1 rep)

Dumbbell Alternating Seated Shoulder Press

- 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

- 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

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

*Last set triple drop set

Dumbbell Lateral Raises

- Hold a dumbbell in each hand
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause at full contraction
- Lower the shoulders with control

W9/D4 Shoulders

More workouts from Quin Bruce