Name: Playbook - Rob Riches - Shoulders & Chest (Ep 5.4 - Endurance)
Uploaded: 2021-06-07T21:43:45.628Z
Duration: 45 min
Description: Shoulders & Chest (Ep 5.4 - Endurance)

Welcome to workout #4 of the Endurance part of my Lean Muscle Growth Program. Throughout this 4-week section, you'll be performing a lot more supersets and drop sets, often with a higher rep range to help improve muscular endurance and efficiency.

Keep rest times short, and select a weight that will challenge you towards the total reps shown per set, aiming to increase the weight (or add a few reps) for following sets.

You'll notice that there is a superset exercise (highlighted within the description with '*'. This means perform that exercise and then immediately perform a set of the next exercise, resting only after the second exercise has been performed. 

You'll also see there is an abdominal circuit included at the end of the program. This can either be performed at the start or end of this program, or performed separately, usually first thing in the morning before eating when your gut is empty. Cardio can be performed at a separate time,  ideally first thing in the morning.

*Perform superset of 10 upright barbell rows after each sets ( 2, 3). On set 4 - Perform a drop set, lowering weight by 33% - to failure.

Start your second set using a weight that pushes you to reach the desired number of reps. For each set that follows, aim to increase the weight by a small amount.

Perform all sets using a firm overhand grip, with knuckles pointing upwards, wrists straight, and shoulders pulled back and chest lifted up. your back should be straight with the hips pushed back firmly into the bench.

Your elbows should be directly under your grip, allowing you more strength as you drive the bar up. You do not need to go to full lockout in the arms, but ensure you are squeezing the shoulders at the top of each rep.

The shoulder press is one of the best exercises for strengthening your shoulders and upper back.

Seated Barbell Overhead Press

Stand upright with an overhand, shoulder-width grip on a barbell (it can be fixed barbell or Olympic barbell). Keep your shoulders pulled back and chest lifted.

Pull the bar upwards towards the top of your chest, as your elbows raise up and outwards. (Your elbows should be more or less the same height as your shoulders at the top of the rep).

Flex your shoulders and traps hard at the top of the rep (pausing briefly to eliminate momentum). Lower the bar back down under control, keeping it close to the body. You can allow a full stretch in the arms and shoulders at the bottom of the rep. Just be sure to keep the shoulders pulled back as you raise the bar up.

The upright row targets the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles. Keep the weight light-to-moderate, and focus on quality instead of maximal weight moved.

Upright Barbell Row

*Perform superset of 10 rear-delt cable flyes after each sets (1, 2). On set 3 - Perform a drop set, lowering weight by 33% - to failure.

Stand upright with feet shoulder-width apart and your shoulders pulled back with chest lifted up. You can either have a slight bent at the knee with your hips slightly back, or have one leg back behind you with the heel raised (to help stabilize you during the exercise).

Keep a slight bend at the elbow at all times and raise the dumbbells out to the side of you, leading with the elbows up to shoulder height.

Your upper arms should remain within the same plane as your body, with your forearms slightly forwards. At the top of the rep, your shoulders, elbow, and wrists should all be at the same height. Lower the arms back down under control without leaning forwards at the waist.

Standing Lateral Dumbbell Raises

Position two cable pulleys to the highest setting and cross your arms so your left hand is holding the right cable and vice versa (If the cables have balls at the end, hold these with an overhand grip. No handles. If not, hold the hands so palms are facing each other).

Step back with your arms in a fly-position (arms straight but with the elbows slightly bent and keep them fixed in this position). With tension in the cable, open out your arms as though you're doing the negative of a fly movement, driving with your elbows back and keeping them slightly rotated upwards, which will help you focus more on engaging the rear deltoids at the back of the shoulder.

Pause momentarily at the end of movement and slower bring the arms back in front of you (stopping just before your hands cross over), then repeat, keeping all reps smooth and fluid.

Perform a drop set, lowering weight by 33% after reaching failure for 10 reps on set 3.

Rear Delt Cable Fly

Lay on the bench with your shoulders pulled back, your upper and lower back making contact with the bench, and your knees at a 90-degree angle with both feet flat on the floor. 

Grip the bar with an overhand grip a little wider than shoulder-width and push it up directly over the chest. Take a breath in as you control the bar down towards the center of your chest, keeping your elbows from flaring out, and more angled inwards towards your body.

Stop just short of the bar touching your chest, and as you exhale, drive the bar forcefully. Stop just short of full lock out and squeeze the pecs hard.

On set 3, perform a rest-pause for 15 seconds after failure, and achieve a few more reps

Bench Press

*Perform superset of 10 push ups after each sets ( 1, 2). On set 3 - Perform a drop set, lowering weight by 33% - to failure.

Set the bench to an incline no steeper than 45 degrees. If you can change the angle of the seat to an incline, this will help keep you better locked into position.

Keep your shoulders pulled back, your upper and lower back making contact with the bench, and your knees at a 90-degree angle with both feet flat on the floor. 

Hold a dumbbell in each hand at the side of your shoulders with palms facing forwards and elbows tucked down under your grip. With your abs pulled in tight, exhale as you drive the dumbbells directly up over your chest, not letting them touch each other at the top.

Squeeze the pecs hard, then lower under control back down to the side of your chest while taking a breath in.

Incline Dumbbell Press

Place your hands on the floor a little wider than shoulder width and either side of your chest. With your body kept straight (imagine a straight line from your heels through your legs, hips, back and shoulders),  flex the elbow to lower yourself to the floor (keeping the elbows pointing back back behind you, and not flared out to the side).

Stop just before your chest touches the floor, the explosively push back up, stopping short of locking the arms out. (Imaging you're pushing through the floor as opposed to lifting your body back up to the sky).

If these are too challenging for you at first, perform them with your knees on the floor but still keep your hips raised up.

All reps should be performed smoothly and under control. No fast or jerky movements.

Start with floor push ups, and for Set 2 perform as decline with your feet on a bench or block. Set 3 perform as incline with your hands on a box or bench

Push Ups

Squeeze the pecs hard and then lower your arms back out in the same arc-like movement, going as far as you can to feel a deep stretch, but do not let the weights rest/make contact at the bottom of the rep. It's important you keep tension on the chest throughout the full movement.

The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion.

On set 3 - Perform a drop set, lowering weight by 33% - to failure.

Machine Flys

This Abdominal circuit will focus on the upper and lower region of the abs, as well as the obliques (the side muscles), and is ideal for beginners just starting out. 

Perform a set of the first exercise, then immediately perform one of the second and third exercise without rest. You can rest for up to 60 seconds after completing all exercises (that's one round) before starting the next round.

Remember to actively engage your abdominals during each exercise, and  focus on your breathing pattern so that you really feel your abs working and contracting on each and every rep.

Attach a rope to a high cable pulley and kneel a few feet back from it holding on to the rope your arms bent a 90-degree angle at the side of your head.

Keeping your arms fixed in this position, exhale and contract the abdominals and you drive your elbows down towards your knees. You should only be moving them a few inches to be able to fully engage your abs.

Pause momentarily at the bottom of the rep to fully flex your abs hard, and then return back to the starting position as you take a breath in through your nose.

You'll find you can manage quite a lot of weight with this exercise, providing your form is good. Match your exhale with the crunch movement and you'll really be able to feel the abdominals flex hard at the end of the rep.

This I've found is one of the most effective exercises for developing six pack abs, especially the upper region. Perform them all smoothly and

High Cable Crunch

By placing your elbows on the pads and supporting your body in an upright position with your legs hanging freely below you, it's less effort than performing these with your arms overhead holding on to a chin up bar, and allows the legs to be raised up and down freely.

Engaging your abs, raise your legs up towards your chest, bending at the knee to keep them as close to your body as possible. As you raise the knees up past your waist, you should be able to flex the lower abs hard and start to curl the hips away from the back pad. (This is the whole point of this exercise - to target and engage the lower abs).

Try to pause momentarily at the top of the rep before controlling the legs back to the starting position where they are fully extended below you. 

Continue to  engage the abs and exhale on every rep.

Supported Elbow Raises

Using a lightweight pole (a broom stick is ideal, or an aerobics bar. Not an olympic bar as they are too heavy), place it across your upper back like you would if you were going to squat with it.

Sit upright at the end of a bench, with your feet flat on the floor, knees bent at 90 degrees, and torso upright with shoulders pulled back and chest lifted. 

Lightly grasping the pole with an overhand grip and your elbows next to you, engage the abs and exhale as you rotate you twist the bar to one side, rotating only your upper body with it, and keeping the hips from turning. Rotate as far as you can without using momentum, until you feel your sides (Oblique muscles) fully activated. 

Repeat the same movement to the other side, and continue rotating back and forth in a smooth and controlled manner.

The oblique muscles are involved when the upper body (trunk) rotates left and right, and it is also these that give the lower 'V' shape of the abdomen.

Seated Bar Twists

Abs Circuit - Stage 6

Shoulders & Chest (Ep 5.4 - Endurance)

It was very clear instructions and the video was very helpful

MilosLuffy

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Sunil Deep

Adam

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Matt

Biceps & Triceps (Ep 1.5 - Strength)

Francisco

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Shoulders & Chest (Ep 5.4 - Endurance)

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