Name: Playbook - Shane Pace - W3/D4 Shoulders
Uploaded: 2022-10-14T17:31:17.905Z
Duration: 45 min
Description: W3/D4 Shoulders

Shoulders
 
- Over head barbell press 
- Lateral raises 
- Barbell upright rows 
- Rear delt flys 
- Rear delt cable flys 
- Supinate grip shrugs 
- Alternating front raises 
- Front Plate raises 
 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Overhead barbell 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

- 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 overhead 
- Keeping a slight bend in the elbows
- Pull the cables down and slightly back, engaging your rear delts
- Reverse movement back to starting position

Rear delt cable fly

- 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

Supinated grip shrugs

- 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

W3/D4 Shoulders

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