Name: Playbook - Shailey and Sammy Collier - W3 Shoulders
Uploaded: 2022-05-02T14:53:30.951Z
Duration: 45 min
Description: W3 Shoulders

SHOULDERS:

DB LATERAL RAISE:
- 1 light warm-up sets 15 reps 
- 3 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**super set each set with resistance band lateral raise, pulse reps at the top half of the motion**

DB HAMMER FRONT RAISE:
- 5 sets increasing weight each set 6-10 reps
**drop set each set w/static reps to failure**

DB SHOULDER PRESS: 
- 3 sets increasing weight each set 8-12 reps 
- 2 HEAVY sets 5-8 reps each arm
**drop set each set with Arnold press to failure**

SIDE CABLE ROTATION(CABLE PLACED AT WAIST HEIGHT TARGETING REAR DELTS) :
- 3 sets increasing weight each set 8-12 reps 
- 2 heavy sets 5-8 reps
**drop set each set 1x to failure, minimum 5 reps each arm**

CABLE HIGH PULL:
- 3 sets to failure

STANDING BARBELL STRICT PRESS:
- 2 sets increasing weight each set 8-12 reps *no more than 60 seconds rest in between sets.
- 2 HEAVY sets 6-8 reps 
**no more than 90 seconds in between each set**
**drop set the 4th set 3x back to the original weight. Rep each drop to failure**

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Pulse at the top

Lateral raises with band

DB lateral raise superset

- 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

- 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 hammer grip static rep

DB hammer front raise dropset

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB seated shoulder press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

DB shoulder press dropset

- Set cable at waist height 
- Keep elbow pinned to your side, rotate outward pulling with your shoulder

Cable side rotation

- Placing cable at the top with two handles connected to the cable 
- pulling cable to your head

Cable high pull

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Barbell standing shoulder press

W3 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. 😁

Liana

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.

W3 Shoulders

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