Name: Playbook - Samantha Estrada - W4/D2 Shoulders
Uploaded: 2022-06-02T18:17:00.227Z
Duration: 45 min
Description: W4/D2 Shoulders

Andrew

Day 2- Shoulders 4x12,10,8,8-6 

1.) Straight bar shoulder press 
2.) One Arm Dumbbell front raise 
3.) bent over Lateral raise 
4.) Machine flies 
5.) Single arm dumbbell lateral raise

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

Straight bar shoulder press

- Alternately raise each DB forward and up to shoulder height

Alternating DB front raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Rear delt flies

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts

Machine reverse flies

- Raise the dumbbell laterally up to shoulder height

Single arm dumbbell lateral raise

W4/D2 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

W2/D3 Shoulders

W2/D4 Arms

W2/D5 Legs/Abs

W3/D1 Shoulders

W3/D2 Arms

W3/D3 Back

Exhausting, but I’ll sleep well tonight

W3/D4 Legs

I feel fully energized! Can’t wait for the next workout!

W3/D5 Kettlebell addition

W4/D1 Legs

W4/D3 Back

W4/D4 Arms

This one was tough, but I persevered and made it

W4/D2 Shoulders

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