Name: Playbook - Samantha Estrada - W1/D3 Shoulders
Uploaded: 2022-06-02T18:17:00.105Z
Duration: 45 min
Description: W1/D3 Shoulders

Andrew

Day 3 - Shoulders 
4x12,10,8,6 

1.) Smith machine shoulder press 

Superset 
2.) Plated Vertical raise 
3.) Steering wheel 4x30 seconds each 

4.) Bench Front dumbbell raise/Lateral raise one arm 
5.) Upright row

- Starting with the bar at your collarbones, press the bar straight up overhead

Smith machine shoulder press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Steering wheel

Superset

- Kneeling on a bench
- Complete a front raise then a lateral raise

Bench DB front raise / lateral raise

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

DB upright row

W1/D3 Shoulders

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D4 Legs

Incredible! I really felt like I finished strong on this first week.

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

When your workout’s a joy, it’s a joy to workout

W1/D3 Shoulders

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