Name: Playbook - Sarah Brock - Shoulders 6/22
Uploaded: 2023-09-03T03:31:40.871Z
Duration: 60 min
Description: Shoulders 6/22

1. Barbell push press 5x 3-3-3-3 -3
NOTE: Work up to 3 reps. Once established weight for a 3 reps count then start your working reps.

2. Cable or band lateral raise 4 x 10

3. Superset
-Dumbbell lateral raise 4 x 10
-Plate front raise 4 x 10

4. Superset
-Seated DB alternating overhead press 4 x 10
-Dumbbell bent elbow lat raise or machine 4 x 10

5. Superset
-Dumbbell upright row 4 x 10
-Dumbbell smashers 4 x 10

Barbell push press 5x 3-3-3-3-3
NOTE: Work up to 3 reps. Once established weight for a 3 reps count then start your working reps.

- Begin with barbell in shoulder press position, elbows forward of the body
- Dip torso by bending your knees and press barbell back up overhead

Barbell push press

Barbell push press 4 x 10

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

-Dumbbell lateral raise 4 x 12
-Plate front raise 4 x 10

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

Superset

-Dumbbells upright row 4 x 10
-DB smashers 4 x 10

Seated dumbbell smashers

- 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

-Seated dumbbell alternating over head press 
-Dumbbell bent elbow lat raise or machine

Seated dumbbell alternating press

- Hold dumbbells in hand with bent elbows.
- Raise your arms until you reach shoulder height 
- Maintain the bend in the elbows throughout movement

Bent arm dumbbell  lateral raises

Shoulders 6/22

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

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 6/22

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