Name: Playbook - Shailey and Sammy Collier - 60 minute SIDE/REAR DELTS
Uploaded: 2022-03-25T04:58:55.178Z
Duration: 60 min
Description: 60 minute SIDE/REAR DELTS

Quick side and rear delt focused session that will light your shoulders UP🔥

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Then do the sand with the the third. All three movements executed consecutively with no rest in between, equals one giantset/round

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies. Increasing weight each set

- Keeping your chest on the pad
- Pull your arms completely back using your rear delts, then allow your arms to return Halfway, then pull back again. 
- Both full range and half range rep executed consecutively, equals one x rep

Reverse pec deck fly/x rep dropset

- Begin with the band tied around a bar or pole -- Pull the band towards your face with elbows flared outward

Resistance band Face pulls giantset

Pec dec Fly/x rep/face pull giant set

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- Begin with one hand holding onto a bar so you’re slightly leaning out sideways
- With the other arm holding the dumbbell, Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Hanging side raise. Increasing weight each set

Hanging side raise/dropset

Hanging dumbbell side raise dropset

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

Machine lateral raise. Increasing weight each set

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height, then lower halfway and immediately raise back to shoulder height
- Lower with a slow and controlled movement to starting position
- both full and half range reps, equals one x rep

Machine lateral raise/x rep dropset

Machine lateral/ x rep dropset

60 minute SIDE/REAR DELTS

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

Juan

45 minute SHOULDERS

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

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!

60 minute SIDE/REAR DELTS

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