Name: Playbook - Samantha Gash - Boulder shoulder workout
Uploaded: 2023-08-16T16:08:52.390Z
Duration: 60 min
Description: Boulder shoulder workout

Today we’re working shoulders. These are my favorite, most effective exercises. This would be a workout you could do for 4-8 weeks and see massive gains. 
Start lighter than you think and go up from there…
LFG!

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

*try super-setting these with the Arnold press... Go straight into Arnold press after doing 10 overhead presses* if too fatigued, break them up into 2*

Dumbbell seated shoulder press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

*add hammer front raises into this super set* if fatigued, do them as a separate exercise.

Dumbbell front/lateral raise combo

- Keep a slight bend at the elbow if needed, but straight arm isolates the delt more. 
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Boulder shoulder workout

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