Name: Playbook - Shailey and Sammy Collier - 90 minute SHOULDERS/QUADS
Uploaded: 2022-02-08T20:44:11.941Z
Duration: 90 min
Description: 90 minute SHOULDERS/QUADS

Each movement executed consecutively with no rest, equals one superset/round

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral 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. Increasing weight each set

Db lateral superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions. Increasing weight each set

- Alternate legs for given # of reps
- Lower slowly and squeeze at full contraction

Alternating leg extension. Increasing weight each set

Leg extension superset

- begin holding the dumbbells together with a neutral/hammer grip 
- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell hammer front raise. Increasing weight each set

- 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
- Both arms executed consecutively, equals one rep

Dumbbell front raises. Increasing weight each set

Db front raise superset

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Cable front squat/ heels elevated. Increasing weight each set

- begin with dumbbells in hand and lunge forward
- then step up on platform with opposite leg
- step down and repeat, alternating legs
- both movements equals one rep

Db Lunge into step up

Cable front squat superset

- Raise your shoulders engaging your traps

Machine shrugs. Increasing weight each set

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row. Increasing weight each set

Machine shrug superset

90 minute SHOULDERS/QUADS

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

90 minute SHOULDERS/QUADS

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