Name: Playbook - Shane Pace - W1/D4 Shoulders
Uploaded: 2022-10-14T17:31:20.812Z
Duration: 45 min
Description: W1/D4 Shoulders

Shoulders
 
- Seated Lateral raises into partial rear delt flys 
- Rear delt fly into barbell rear delt row
- Overhead machine press
- Alternating front raises
- Cable front raises 
- Dumbbell shrug
- Barbell shrugs
 
Complete each exercise for 4 sets with repetition ranges in-between 10 & 12. Take 60 seconds rest between sets.

- Start in a seated position 
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Complete desired reps 
- Stand up and move into a face down lying position 
- Grab lighter dumbbells, and raise them so your arm are out to a T 
- Pulse the dumbbells in the top half range, engaging your rear delta for desired reps

Seated lateral raises into lying rear delt partials

- 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

- 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

- 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

Cable front raises (rope attachment)

- 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

More workouts from Shane Pace