Name: Playbook - Sion Monty - Death by Shoulders
Uploaded: 2022-06-29T19:20:58.279Z
Duration: 45 min
Description: Death by Shoulders

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Hold a bar 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

Cable standing EZ-bar upright row

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

At the top of every minute you will complete 6 DB Cuban Presses straight into 6 Burpees then Farmer Carry until the top of the next min for 8 minutes

Dumbbell Cuban Press

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

8 min EMOM

Death by Shoulders

Shoulder Volume

Rear Delts (Posterior)

Deltoids Destruction

Neto

Shoulder Work

Sculpted Shoulders

All Over Shoulder

Thanks for the workout coach ! Quick one , is the super set supposed to be only 1 rep ?

Death by Shoulders

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