Name: Playbook - Jordan Hamp - W1/D3 Boulder Shoulder Day
Uploaded: 2022-12-08T12:05:58.255Z
Duration: 90 min
Description: W1/D3 Boulder Shoulder Day

Heavy shoulders day Thats how i prevents injuries from trying to lift heavy weights safety for boulder wide 3D shoulders. 

Strongly recommend to have gears to prevent inflammation injuries

For shoulders presses stack sets.

If you can do 50 lbs I would recommend to start with 10 then increase by 10 lbs until 40 lbs then increase by 5 lbs

If you can do 75 lbs I would recommend to start with 15 then increase by 10 lbs until 65 lbs then increase by 10 lbs

If you can do 100 lbs I would recommend to start with 25 then increase by 25 lbs until 75 lbs then increase by 10 lbs

If you can do 120 lbs I would recommend to start with 25 then increase by 25 lbs until 100 lbs then increase by 5-10 lbs

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press warm up

Dumbbell seated shoulder press 6 reps

Dumbbell seated shoulder press 4 reps

Dumbbell seated shoulder press 2 reps

Dumbbell seated shoulder press

After hits our max REP then drop the weights same weights that yo increase from beginning 5, 10, 25 lbs and rep it out to failure for that hypertrophy muscle contraction pump while we still is building our strengths at same time. 

Makes sure we keeps our gears on our elbows and wrists to reduce stains on our joints and prevent inflammation. 

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press dropset 100

After shoulders is done we can’t lack our rear delts so I always starts with the weight we can do for 6-8 reps then drop the weights by 10 lbs to 50 lbs then finish it up with side delt lateral raises to 10 lbs

If you can’t row anything above 75 lbs it’s ok we can always starts at 50 lbs then drop the weights by 5 lbs. 

I has been there i wasn’t able to do 100 lbs until I stayed consistent with same structure same stack sets same dropsets same program only the weights has changed as we becomes more stronger as our strengths increases. 

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip heavy

Start with what you can do for 8 reps then start from then and drop the weights by 10 lbs until you gets to 10 lbs.

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

W1/D3 Boulder Shoulder Day

More workouts from Jordan Hamp