Name: Playbook - Raymil Samuel - W1/D1 Shoulders + Abs
Uploaded: 2024-04-03T22:12:25.996Z
Duration: 60 min
Description: W1/D1 Shoulders + Abs

Lina

It was great, I feel my arms and core ripping!

Yusuf

Shoulders

Dumbell seated press 4x8-15
Seated lateral raises 4x8-15
Seated alternating front raises 4x8-15
Dumbell upright rows 4x8-15

*increase your weights after every set

Abs

Russian twist 4x20
Abs wheel roller 4x15
Hanging knees up 4x15

Air shoulderpress

Arm circles

Warm up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

*increase your weights after every set to get stronger but focus on your form and stay safe

Dumbbell seated shoulder press

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

*increase your weights after every set to get stronger but focus on your form and stay safe

Seated side lateral raise

- Raise until you reach shoulder height
- Lower with a controlled movement

*increase your weights after every set to get stronger but focus on your form and stay safe

Seated alternating front raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

*increase your weights after every set to get stronger but focus on your form and stay safe

Dumbbell upright row

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the weight from side to side

russian twist

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Keeping your core tight
- Raise your knees up as high as possible toward your chest
- Avoid swinging

W1/D1 Shoulders + Abs

Community

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