Name: Playbook - Sarah Brock - Shoulders 5/1
Uploaded: 2023-09-03T03:31:40.709Z
Duration: 60 min
Description: Shoulders 5/1

1. Barbell shoulder press 5 x 3
Note: work up to a 3 rep max. Complete 5 sets of 3. This should be heavy!

2. Superset
-Reverse incline db lat raise 4 x 12
-Reverse incline plate front raise 4 x 10

3. Superset
-Rear delt high pull 4 x10
-Leaning DB lat raise 4 x 10

4. Superset
-DB Arnold alt press 4 x10
-Cable standing upright row 4 x10

- 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

-Reverse incline db lat raise 4 x 12
-Reverse incline plate front raise 4 x 10

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

Reverse incline plate front raise

Superset

-Rear delt high pull 4 x10
-Leaning DB lat raise 4 x 10

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt high pull

- 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

-DB Arnold alt press 4 x10
-Cable standing upright row 4 x10

-Start with your palms facing you
- Alternately press one dumbbell overhead rotating your
wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Alt. Arnold press

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

Shoulders 5/1

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 5/1

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