Name: Playbook - Shane Pace - W1/D4 Shoulders
Uploaded: 2022-10-14T17:31:19.125Z
Duration: 45 min
Description: W1/D4 Shoulders

Shoulders

- Machine shoulder press
- Lateral raises
- Three way raises 
- Barbell upright row
- Front plate raises with drop set
- Rear delt fly 
- Dumbbell shrugs 
- Rear delt cable flys
- Dumbbell shrugs (supinate grip) 
- Barbell shrugs
 
Complete each exercise for 5 sets with the first three exercises and 4 sets for every other exercise after that with repetition ranges in-between 8 & 10. Take 60 seconds rest between sets. 

If you are lifting weight with rep ranges in between this range you should start to be feeling the burn on the 6th rep, if you’re not then the weight is too light. You are on the level of an ELITE athlete. You should be testing your limits every single session.

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- 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 standing 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
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to the starting position

Three 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

- 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
- Drop the weight and repeat desired reps

Front plate raises drop set

- 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

- 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 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

- Start in a seated position, holding the dumbbells with a supinated grip
- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction before releasing back to starting position

Dumbbell shrugs (supinated grip)

- 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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