Name: Playbook - Roberto Portales - W1/D7
Uploaded: 2023-03-24T00:02:33.516Z
Duration: 45 min
Description: W1/D7

Gary

Day 7: Shoulders				

- Dumbbell Seated Military Press
2 warm up sets
10 working sets 10 reps

- Side Lateral Raises
5 working sets 10 reps

- Rear Bent-Over Raises	
5 working sets 10 reps

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell Seated Military Press (warm up)

Dumbbell Seated Military Press

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

Dumbbell Lateral Raises

- Hinge forward until your chest is parallel with the floor, 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

Dumbbell Rear Delt Raises

W1/D7

My first workout with this app and with you, and it definitely kicked my ass a bit. Looking forward to the next 4 weeks of workouts!

Tony

Peter

Juan

W1/D1

W1/D2

Thanks! I do home workouts. I utilized my step as a bench and stabilize ball for the bench row its harder cause your using more abs to legs to keep body stabled.

Jentzen

W1/D4

W1/D5

Leg day whew. Haven't done these DB leg moves in a while. Legs are burning.

W2/D1

W2/D2

Each week rising in weights. Focusing on form. Feeling growth in my shirts. Haha

W2/D4

W2/D5

W2/D7

Wow. Wasn't expecting that many reps In this weeks leg day. Man love leg days.

W3/D1

Chest and abs feeling tight right now. Can't laugh I'm sure I will feel it next couple days haha.

W1/D7

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