Name: Playbook - Shailey and Sammy Collier - 45 minute SHOULDERS
Uploaded: 2022-02-08T20:44:11.990Z
Duration: 45 min
Description: 45 minute SHOULDERS

You’ll be increasing weight with each set. Both movements executed consecutively with specified rep range equal 1 round/set. Movements are meant to be executed with no rest in between.

- 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

DB front raises

- Leaning chest down on an incline bench with a barbell in hand
- Raise the dumbbells forward
- Lower to starting position

Barbell incline front raises/ overhead grip

Superset

- With a neutral grip(palms facing one another)
- Raise bar until your arms are at shoulder height
- return to starting position controlled

Barbell hammer front raise

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

DB Lateral raises

You’ll be increasing the weight with each set and then performing the dropset. 

Dropset:
After executing the initial rep range, immediately decrease the weight and continue reps. No rest in between weight change.

- bent over 90 degrees
- engage the rear delts, Pull the bar towards your face with elbows flared outward
- return weight down in. Controlled manner

Landmine rear delt pull

Dropset

- holding weight with arms by your side
- Raise your shoulders engaging your traps

Machine shrugs

45 minute 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 SHOULDERS

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