Name: Playbook - Sarah Brock - Shoulders 4/10
Uploaded: 2023-09-03T03:31:40.636Z
Duration: 50 min
Description: Shoulders 4/10

Superset:
-Barbell shoulder press 4 x 10-8-6-4-4
*Start with a strict press, push press the last few reps when needed
-Standing fly 4 x 10

Superset:
-Leaning lateral raise 4 x 10
-Dumbbell upright row from incline bench  4 x 10

Superset:
-Alternating dumbbell shoulder press 4 x -0
-Dumbbell smashers 4 x10

Superset:
-Front plate raise 4 x 15
-Cable half Y raise 4 x 10

Superset:
-Barbell shoulder press 4 x 10-8-6-4-4
*Start with a strict press, push press the last few reps when needed
-Reverse incline fly 4 x 10

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Chest supported reverse incline dumbbell fly

Superset

Superset:
-Leaning lateral raise 4 x 10
-Dumbbell upright row from incline bench  4 x 10

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning dumbbell lateral raise

- With your chest flat on an incline bench and a dumbbell in each hand, palms facing you
- Pull the dumbbells up squeezing the upper back

Dumbbell chest supported wide row

Superset:
-Alternating dumbbell shoulder press 4 x 8
-Dumbbell smashers 4 x10

Seated dumbbell alternating press

Seated dumbbell smashers

Superset:

Superset:
-Front plate raise 4 x 15
-Cable half Y raise 4 x 10

- Raise plate until you reach shoulder height 
-Keep upper back tight and shoulders back. It should feel like your squeezing your shoulder blades together. 
- Keep your core and glutes tight. 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Raise the rope forward and up forming a Y shape
- Lower down to starting position with control

Cable standing Y raise

Shoulders 4/10

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Legs 7/11

Steady state cardio 7/12

Shoulders 7/13

Back 7/14

Arms & Abs (home) 7/15

Rest day:)) 7/16

Legs

Kathy

Chest

Rest day:))

Steady state cardio

Shoulders

Back

Chest & Tri’s 6/19

Back 06/20

Arms & Abs 6/21

Shoulders 6/22

Legs 06/23

Steady state cardio 06/24

Rest day snoozing 6/25

Chest & Tri’s 6/12

Shoulders 6/13

Legs 06/14

Back 06/15

Arms & Abs 6/16

Rest day snoozing 6/17

Chest & Tri’s 6/05

Shoulders 6/06

Legs 06/07

Back 06/08

Arms & Abs 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest 5/29

Legs 5/30

Back 5/31

Shoulders 5/01

Arms & Abs 5/02

Steady state cardio 5/03

Shoulders 4/10

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