Name: Playbook - Shailey and Sammy Collier - 45 minute CABLE SHOULDERS
Uploaded: 2022-02-13T07:27:43.145Z
Duration: 45 min
Description: 45 minute CABLE SHOULDERS

Full cable shoulder burn out, HIIT style with an insane pump!

Both movements executed consecutively with no rest in between, equals one dropset/round

- Hold the bar with your palms facing down
- Raise until shoulder height  
- Lower with a controlled motion

Straight bar cable front raise. Increasing weight each set

- Hold the bar with your palms down
- Raise until shoulder height, then lower half way down, then raise back up to shoulder height 
- Then lower to starting position

Straight bar cable front raise/x reps

Cable front raise/x reps dropset

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable straight bar upright row. Increasing weight each set

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin. Then lower halfway and raise back up to chin. Return to starting position.
- Keeping the bar close to the body
- elbows no higher than the shoulders,
- Return the bar back to starting position

Cable straight bar upright row/x reps

Upright cable row/x rep dropset

Both movements executed consecutively with no rest in between, equals one superset

- With the outside arm, cable across your body, arm fully extended 
- 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  
- Both arm executed consecutively equals one set/round

Cable side raise. Increasing weight each set

- Begin Holding the cable cross body, with your elbow pinned to your side.
- Pull hinging at your shoulder
- Rear delts are the target with this exercise

Cable Side Rotation. Increasing weight each set

Cable side raise/side rotation superset

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls. Increasing weight each set

45 minute CABLE SHOULDERS

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

45 minute CABLE SHOULDERS

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