Name: Playbook - Samantha Estrada - W3/D1 Shoulders
Uploaded: 2022-06-02T18:17:00.158Z
Duration: 45 min
Description: W3/D1 Shoulders

Andrew

Day1- Shoulders 4x12,10,8,8-6 

1.) Single Arm smith machine shoulder press 
2.) Single arm Cable Lateral raise 
3.) Alternating Front 
4.) Dumbbell shoulder press 
5.) Standing cable front raise

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

Smith machine single arm shoulder press

-Raise the handle laterally up to shoulder height

Single arm cable lateral raise

- Lift one DB forward and up while lifting the opposite DB laterally to shoulder height
- Repeat with the opposite arms

Alternating standing L raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB shoulder press

- Hold the handle with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Standing cable front raise

W3/D1 Shoulders

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

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

W3/D1 Shoulders

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