Name: Playbook - Shane Pace - W1/D4 Shoulders
Uploaded: 2022-10-14T17:31:18.334Z
Duration: 45 min
Description: W1/D4 Shoulders

Shoulders
 
- Crucifix raises
- Lateral raises into wide grip upright row
- Rear delt dumbbell flys superset with rear delt cable flys
- Overhead dumbbell press
- Front dumbbell raises superset with front plate raises
- Dumbbell shrug
- Barbell shrugs
 
Complete each exercise for 4 sets with repetition ranges in-between 10 & 12. Take 60 seconds rest between sets.

- Grab criss crossed cables in each hand, arms extended overhead 
- Keeping a slight bend in the elbows
- Pull the cables down and slightly back, engaging your lats 
- Reverse movement back to starting position

Crucifix raises

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping the dumbbells close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the dumbbells back to starting position

Lateral raises into dumbbell upright row

Rear delt dumbbell flys superset with rear delt cable flys

- 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- 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

Rear delt cable flys

Superset

- 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

Front dumbbell raises superset with front plate raises

- Hold the dumbbells with a hammer grip (palms turned in toward your body’s mid-line)
- Keep a slight bend at the elbow
- Raise one dumbbell forward and up to shoulder height 
- Lower the dumbbell with control
- Repeat with the opposite arm

Alternating front raises

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Front plate raises

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release to starting position

Dumbbell shrugs

- Grab the bar with an overhand grip
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Release to starting position

W1/D4 Shoulders

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