Name: Playbook - Rebecca Wales - Shoulder Day (high volume)
Uploaded: 2023-06-07T22:19:41.245Z
Duration: 60 min
Description: Shoulder Day (high volume)

Taylor

Stephanie

3 sets
Cuban Press 10/10/10

4 sets
Seated Neutral Grip Press 12/10/8/6
Standing Neutral Grip Push Press
To failure 
Standing dumbbell front raise 12/12/12/12

10 sets
Lateral raises - 20 reps
Yep! You read that right! You’re going to be doing a ton of lateral raises here! 
I want you to pick a weight you can do 15 raises comfortably… it won’t be comfortable by the end. 
Take no more than 20 seconds of rest between sets. Hang on tight! You got this!

4 sets
Seated Cable Rope Face Pulls 12/12/12/12
Standing Overhand Cable Rope Pulls 10/10/10/10
Standing Underhand Cable Rope Pulls 10/10/10/10

3 sets
Reverse Arnold Press 12/10/8drop10)

With a Dumbbell in each hand standing holding then in front of your torso, pull them up as if to do a high pull
Rotate the dumbbells from a high pull position to a military press position and press overhead
Bring them back down into the bottom of the military press, rotate to the top of your high pull position and lower to the bottom before starting again

Cuban Press

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

With your dumbbells in a neutral shoulder press position, slightly dip your knees and use the momentum of your legs to press the weights overhead

Neutral Grip Push Press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Superset

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

Dumbbell lateral raises

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

Seated rope cable face pull

- With the pulley set high on the rack
- Pull the rope back engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Cable standing rope high row

- With the pulley set high on the rack
- Pull the rope down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable standing underhand grip high row

Superset 2

- Start with your palms facing away, elbows wide
- Press the dumbbells overhead rotating your wrists/arms internally as you press up
- Palms will be facing backward at the top
- Reach full extension and reverse the motion as you come down

Shoulder Day (high volume)

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