Name: Playbook - Sion Monty - W2/D4 Shoulders & Traps
Uploaded: 2022-07-11T18:23:17.113Z
Duration: 60 min
Description: W2/D4 Shoulders & Traps

- 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

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated 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

- 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable cross rear delt fly’s

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Smith shrugs

W2/D4 Shoulders & Traps

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

Jeffrey Francis

W2/D4 Shoulders & Traps

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