Name: Playbook - Rebecca Wales - Shoulders
Uploaded: 2023-06-07T22:19:41.249Z
Duration: 60 min
Description: Shoulders

Sarah

4 sets - Triset
1a.DB Arnold Press (12/10/8/6)
—-start with a lighter weight. As the reps go down, increase weight each set
1b.EZ Bar Underhand Grip Front Raise (8-10)
1c.EZ Bar Underhand Grip Seated Press (8-10)

4 sets-
DB Lateral Raises (15/12/10/8drop10)
—- for the drop set: complete 8 reps and immediately decrease weight to complete 10 more with no rest between

4 sets-
DB Seated Shoulder Press (15/12/10/8drop10)

3 sets- Triset
2a.Reverse Incline Rear Delt Flye (8-10)
2b.Reverse Incline W Raise (8-10)
2c.DB Skiiers

4 sets - Superset
3a. EZ Bar High Pull (close grip) (8-10)
3b. EZ Bar High Pull (wide grip) (8-10)

3 sets- Triset
4a. Heavy Lateral Partial Raises (12-15)
4b. Lateral Raises (10-12)
4c. Resistance Band Lateral Raise Pulses (at the top) (to failure)

- 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

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height - Lower the bar with control

EZ-bar underhand grip front raise

- From a seated position and your core engaged
- Press the bar up overhead using an underhand grip
- Lower the bar back down to starting position

EZ-bar seated underhand grip shoulder press

Triset

- 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

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

Dumbbell seated shoulder press

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

- Support your chest into an incline bench
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts - Lower the dumbbells back down to starting position

Reverse incline dumbbell w raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up and back engaging the back of your shoulders
- Lower controlled back to starting position

Dumbbell seated bent-over skier raise

EZ bar High Pull (close grip)

EZ Bar High Pull (wide grip)

Superset

Heavy partial lateral raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height
- Pulse down halfway and back up

Shoulders

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