Name: Playbook - Shailey and Sammy Collier - 45 minute SHOULDERS
Uploaded: 2022-07-14T03:24:19.187Z
Duration: 45 min
Description: 45 minute SHOULDERS

Jeffrey

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

Juan

45 minutes of all around shoulder detail. Front, rear and side delt work.

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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced 
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control, then press back upwards and lower behind the head
- Both reps equal one alternating rep

alternating Barbell shoulder press. increase weight each set

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press superset. Weight remains the same

Barbell shoulder press/Arnold press superset

- 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. Increasing weight each set

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies superset. Weight remains the same

Db front raise/bent over fly superset

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise increasing weight each set

45 minute SHOULDERS

45 minute BICEPS

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

45 minute CHEST

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

Jamie Maurer

90 minute GLUTE/HAMSTRINGS

90 minutes HEAVY BICEPS/LIGHT LEGS

60 minute UPPER BICEPS

60 minutes TRICEPS/ABS

45 minute BACK DEFINITION

45 minute SHOULDERS

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