Name: Playbook - Shailey and Sammy Collier - W2/D4 Shoulders & Abs
Uploaded: 2022-04-25T00:37:02.027Z
Duration: 45 min
Description: W2/D4 Shoulders & Abs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

Lance

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

sandy

Shoulders and abs :

Warm up: 
- Dumbbell lateral raise 10-15 reps (lightweight)

Workout:
- Dumbbell lateral raises 3 x 8-12 reps (increasing weight) *3rd set drop set until failure
- Barbell shoulder press (smith machine optional) 3 x 6-10 reps (increasing weight) *drop set each set once until failure
- Bent over dumbell fly 3 x 10-15 reps

Superset:
- Rope cable raise 3 x 8-12 reps (increasing weight)
- Dumbbell front raise until failure

Superset:
- Cable crunches 3 x 10-15 reps
- Bicycles 20 seconds

- 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

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

Seated barbell shoulder press

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

Bent over DB flies

- 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 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 hammer grip

Superset

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Pull your knee toward your chest while rotating your upper torso 
- Repeat on the opposite side
- Focus on engaging your core

W2/D4 Shoulders & Abs

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