Name: Playbook - Rog Gardin - W1/D4 - Shoulders
Uploaded: 2023-03-23T02:35:12.529Z
Duration: 65 min
Description: W1/D4 - Shoulders

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Overhead Press (Work to 12RM, -20% 12RM)

- 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

Side Lateral to Front Raise

Dumbbell Monkey Rows

Standing Rear Delt Fly

Dumbbell Monkey Rows + Standing Rear Delt Fly (Superset)

W1/D4 - Shoulders

OMG MY Chest and biceps are killing me!! I love it

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D5 - Push/Pull

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W2/D4 - Shoulders

W2/D5 - Legs

W2/D6 - Tempo Run

W2/D7 - Active Rest

W3/D1 - Chest

W3/D2 - Back

W3/D3 - Legs

W3/D4 - Shoulders

W3/D5 - Push/Pull

W3/D6 - Tempo Run

W3/D7 - Active Rest

W4/D1 - Chest

W4/D2 - Back

W4/D3 - Legs

W4/D4 - Shoulders

W4/D5 - Legs

W4/D6 - Tempo Run

W4/D7 - Active Rest

W1/D4 - Shoulders

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