Name: Playbook - Shane Pace - Shoulders
Uploaded: 2022-10-14T17:31:21.806Z
Duration: 45 min
Description: Shoulders

- Lateral raises 
- Two way raises 
- Barbell upright row 
- Shoulder press (dumbbell or barbell) 
- Reverse DB fly 
- Seated Rear delt row 
- Seated Alternating front raises 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

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

Lateral raises

- From a seated position
- Keep a slight bend in the elbows
- Raise the dumbbells laterally up to shoulder height
- Bring the dumbbells forward to the top of a front raise position
- Take the dumbbells back out to the top of the lateral raise
- Lower the dumbbells with control

Two way raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

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

Dumbbell seated shoulder press

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear delt fly

- From a seated position, bend forward bringing your chest to your thighs
- Row the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position
- Complete desired reps

Shoulders

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