Name: Playbook - Sarah Brock - Shoulders 2/27
Uploaded: 2023-03-28T02:16:36.346Z
Duration: 60 min
Description: Shoulders 2/27

1. Superset
-Seated barbell shoulder press 5 x 8 
*last set , drop set. Unload weight 3 x. Rep out until failure each drop.
-Band or cable machine face pulls 4 x 12

2. Tri-set
-Dumbbell reverse incline flies 4 x 10
-DB seated bent over reverse fly 4 x 10
-DB seated bent over reverse row 4 x 10

3. Superset
-DB Arnold’s 4 x 10
-DB uptight row4 x 10
-DB front raise 4 x 10

4. Superset
- DB top half, flies 4 x failure
-Hanging leg raise 4 x failute

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Seated Barbell military press

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance band high row

Superset

Chest supported reverse incline dumbbell fly

-From a seated position, bend forward bringing your chest to your thighs
-Keep a slight bend in your elbows
-Raise dumbbells up until your arms are inline with your shoulders engaging your rear delta
-Return to starting position

DB seated bent over reverse fly

- Remain bent over with chest to thighs
-Row dumbbells high and wide

Bent over dumbbell rows

Triset

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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

Dumbbell upright row

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

Dumbbell front raises

-Hold dumbbells on hand with arms extended to shoulder height
-Keeping arms straight, raise dumbbells to head then lower back down to shoulder height.
-Repeat

Dumbbell high lateral raise, top half

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

Shoulders 2/27

Legs 1/2

Back & Bi's -1/4

Chest & Shoulders 1/6

Shoulders 2/27

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