Name: Playbook - Roberto Portales - MAY 20 - Shoulders,Calves & Abs (Strength)
Uploaded: 2022-06-05T17:09:51.445Z
Duration: 60 min
Description: MAY 20 - Shoulders,Calves & Abs (Strength)

Isaac

Let’s see how strong your shoulders are! We’ll do this workout every 6 weeks to keep tracking your strength progress. Make sure to properly warm up first and watch the overview video for the week before starting.

- Seated Dumbbell Military Press: 2 warm up sets x 10-12 reps
- Seated Dumbbell Military Press: 3 working sets x 6-8 reps
- Side Lateral Raises: 3 working sets x 6-8 reps
- Reverse Fly Machine: 3 working sets x 6-8 reps
- Barbell Shrugs: 3 working sets x 6-8 reps
- Seated Calf Raises: 2 warm up sets x 10-12 reps
- Seated Calf Raises: 4 working sets x 10-12 reps
- Weighted Sit-ups: 5 working sets x 10-12 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- 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 Military Press (Warm Up Sets)

Dumbbell Seated Military Press

Side Lateral Raises

- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Release back to starting position with control

Reverse Fly Machine

- Grip the bar just outside shoulder width 
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction at the top, before lowering back to starting position

Barbell Shrugs

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise (Warm Up Sets)

Seated Calf Raise

- Lie flat on your back with legs together, bent at the knees, and feet flat on the floor
- Hold a weight plate in front of your body
- Raise your upper body until you are upright
- Lower yourself back to the starting position

MAY 20 - Shoulders,Calves & Abs (Strength)

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