Name: Playbook - Sabrina Nicole - Delts
Uploaded: 2023-02-05T15:08:50.260Z
Duration: 60 min
Description: Delts

Anne

This workout is to target FULL shoulders. A shoulder pump will definitely be achieved.

2 Warmup sets - 20 reps (light weight)
3 Challenging sets - 10 reps (last rep should be until failure)

Shoulder Press

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Hinge slightly and keep arms straight in front of you. Using your lats push down the rope towards your sides.

Standing cable rope lat pushdown

Face pulls & lat pushdown

- Raise up & out, keep your arms straight and to your side
- Raise until you reach shoulder height

Standing side lateral raise

- Hold the dumbbells in front of you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Lateral & Front Raise

- You can use any row machine, the focus is on the rear delts
- Pull the weight using your rear delts
- Make sure the handle/machine is shoulder height

Rear delt pull

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Support your chest into an incline bench
- Lift dumbbells forward and up from your shoulders
- Lower back down with control

Lying incline front raise (facing down)

- Support your back into an incline bench
- Lift dumbbells forward, in front of you and up from your shoulders
- Lower back down with control
- Dont bounce dumbbells at the top or bottom

Delts

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