Name: Playbook - Shailey and Sammy Collier - W2/D3 Shoulders
Uploaded: 2022-04-25T00:46:23.030Z
Duration: 45 min
Description: W2/D3 Shoulders

Liana

SHOULDERS:

SEATED BARBELL PRESS:
- 1 light warm-up sets 15 reps 
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY sets increasing weight each set 6-8 reps
**drop set each set with x reps, minimum 3 reps**

INCLINE BARBELL FRONT RAISE:
 - 3 sets increasing weight each set 6-10 reps
 **super set each set with standing DB front raise, static reps to failure**

SEATED MACHINE LATERAL RAISE: 
- 2 sets increasing weight each set 8-12 reps 
- 2 HEAVY sets 6-8 reps each arm
**drop set each set with static reps to failure**

ROPE FRONT RAISE:
- 3 sets increasing weight each set 8-12 reps 
**drop set each set with x reps, minimum 3 reps each arm**

CABLE SIDE RAISES: (each side)
- 3 sets HEAVY 8-12 reps
**drop set each set with x reps to failure**

PEC DEC REAR DELT FLY:
- 3 sets increasing weight each set 8-12 reps
**drop set the 3rd set twice, back to original weight, rep each drop to failure**

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower to half rep and back up
- Lower slowly back to starting position

Seated barbell shoulder press X rep

Seated barbell shoulder press dropset

- Lay face down on an incline bench with a barbell 
- Raise the barbell forward
- Lower to starting position

Incline barbell front raises (prone)

- 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
- Alternating arms for reps

DB front raises static reps

Incline front raise dropset

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

Seated machine lateral raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- 1 rep half range motion followed by 1 rep Full range motion equals 1 x rep.

Seated machine lateral Raise/ x reps

Seated machine lateral raise dropset

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower to half motion and back up 
- Lower with a slow controlled motion

Rope cable front raise X rep

Rope front raise dropset

- Raise cable with a slight bend at the elbow
- Raise until you reach shoulder height

Cable lateral raise

- Raise cable with a slight bend at the elbow
- Raise until you reach shoulder height
- down to half motion then back to full

Cable lateral raise X rep

Cable side lateral dropset

- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec dec Rear delt fly

W2/D3 Shoulders

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W2/D3 Shoulders

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