Name: Playbook - Shane Pace - W1/D4 Shoulders
Uploaded: 2022-10-14T17:31:19.794Z
Duration: 45 min
Description: W1/D4 Shoulders

Shoulders 

- Overhead dumbbell press 
- Lateral raises into dumbbell upright row
- Two way raises 
- Machine overhead press
- Rear delt flys into Rear delt row
- Dumbbell shrugs 
- Smith machine shrugs
 
Complete each exercise for 4 sets 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. Push yourself and start to test your limits. You’re an advanced athlete.

- 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

- 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

- 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

- 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

Plate loaded 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
- Complete desired reps 
- Immediately grab a barbell, hold out with a wide grip, chest parallel to the floor
- Pull the bar up engaging your rear delts
- Lower with control
- Complete desired reps

Rear delt fly into barbell rear delt row

- 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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