Name: Playbook - Sion Monty - W3/D3 - Superset Shoulders
Uploaded: 2022-07-11T18:23:17.150Z
Duration: 45 min
Description: W3/D3 - Superset Shoulders

Superset (3 sets 10 reps)
- Dumbell press
- Seat lateral raise

Superset (3 sets 10 reps)
- Arnold press
- Front raises

Superset (3 sets 10 reps)
- Smith press
- Face pulls

Superset (3 sets 10 reps)
- Cable press
- Reverse fly

Complete workout with core circuit

20 reps
- Crunches
- Leg raises
- Cable crunches

Alternating Dumbbell Shoulder Press (side)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset

- 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

Barbell Front Raises

Incline Smith Press

- Pull the cable towards your face with elbows flared outward

Face Pulls

Cable Chest Press

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core circuit

W3/D3 - Superset Shoulders

Ahmed

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

Matthew

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

W3/D3 - Superset Shoulders

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