Name: Playbook - Rebecca Wales - Shoulder Pump
Uploaded: 2023-06-07T22:19:41.254Z
Duration: 60 min
Description: Shoulder Pump

4 sets - super set 
Alternating incline front raises (15 each arm)- 30 reps 
Deficit Push ups - to fail

4 sets 
Lateral raises (20/15/10 drop 10/10 drop 10)
Start with a light weight, as reps decrease the weight should increase. With the drop set, complete 10 reps with the heaviest weight you can do with proper form, immediately pick up lighter weight and complete 10 more reps. Repeat drop set for last 2 sets 

4 sets
Arnold press (15/12/10/8)

4 sets - super set
Single arm bent over wide row (15/12/10/8)
Seated bent over rear delt flye (12)

- Raise dumbbells until your reach shoulder height
- Keep a slight bend at the elbow

Dumbbells front raise on incline

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

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

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

Dumbbell Arnold Press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Shoulder Pump

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