Name: Playbook - Shane Pace - W1/D4 Shoulders
Uploaded: 2022-10-14T17:31:20.535Z
Duration: 45 min
Description: W1/D4 Shoulders

Shoulders
 
- Overhead machine press
- Lateral raises 
- Upright rows 
- Peck fly rear delt machine
- Rear delt flys 
- Alternating front raises 
- Cable front raises
 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- 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

- 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

- Rest your chest on the back pad and take a hold of the handles
- Push outward on the handles with the side of your palms to bring your arms back as far as you can in a slow controlled movement
- At the maximum range of the exercise the arms should be directly outstretched at the side of the body
- Focus on squeezing the rear delts
- Return to the start position

Rear delt fly (pec deck)

- 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

- 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

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

W1/D4 Shoulders

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