Name: Playbook - Rafael Güeto - Shoulders
Uploaded: 2023-03-17T03:54:49.324Z
Duration: 60 min
Description: Shoulders

Behind the back barbell press
- go as far as your mobility allows it 
5 sets 17/15/13/13 reps 
45s rest

Behind the back barbell press

Arnold dumbbell press 
3 sets of 15 reps 
Negatives of 4 seconds 
Rest 45s 
Tempo: 4:0:0:0

Arnold press

Machine press 
Hold 2s pause at the bottom 
Tempo: 0:2:0:0
3 sets of 12 reps

Lateral raise 
2s hold at the top 
5 sets of 15 reps 
Tempo: 1:0:2:0
Rest 45s

Wide grip up right 
Banging reps 
4 sets 13 reps 
Rest 20s

Cable lateral raise 
Negatives 3 seconds 
5 sets 10 reps 
Tempo: 3:0:1:0

Supported rear delt 
6 sets 20 reps 
Banging controlled reps 
20s rest

Overhead triceps rope extensions 
Negatives 4s
6 sets of 13 reps 
45s rest