Name: Playbook - Raquel Santos - SHOULDERS 8/31
Uploaded: 2024-03-21T05:32:58.482Z
Duration: 70 min
Description: SHOULDERS 8/31

1️⃣ TRISET
- Cable Y raise - 3-4x10
- Cable upright row - 3-4x10
- Cable face pulls - 3-4x10

2️⃣ Standing DB lateral raises - 3x20

3️⃣ TRISET
- Standing DB shoulder press - 4x12,10,8,6
- DB push press - 4x failure
- Single DB jammer press - 4x failure

4️⃣ TRISET
- Barbell pendlay row - 4x12,10,8,6
- Barbell hang clean & press - 4x12,10,8,6

5️⃣ TRISET 
- DB lateral raise - 4x8 (go heavy!)
- Seated DB lateral raise - 4x12
- Seated bent over rear delt fly - 4x12

Cable Y raise

Cable rope upright row

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Cable triset

DB stranding lateral raises

Standing DB shoulder press

DB push press

Single DB jammer press

Shoulder press triset

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Barbell hang clean and press

Superset

DB lateral raises

Seated DB lateral raises

Seated bent over rear delt fly

Triset

SHOULDERS 8/31

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

SHOULDERS 8/31

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