Name: Playbook - Steven Cao - Day 16: SHOULDER DENSITY + LISS CARDIO
Uploaded: 2022-12-28T22:36:26.536Z
Duration: 70 min
Description: Day 16: SHOULDER DENSITY + LISS CARDIO

For todays workout we will aim to nail every angle for your deltoids. We will focus on a ton of volume so use a manageable weight. 
For rear deltoids don’t go too heavy due to incorporation I want you to prioritize mainly shoulders. Be sure to warm up rotator cuffs properly and any warm ups.

Read each exercise instructions to execute the sequence properly.


Finish strong with a fat burning cardio session :

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

Coaching Instructions
I want to make sure we don’t neglect rear deltoids so we will start with them. 

For this exercise we will do 3 warms up sets aiming for 10-12 reps.
For working sets we will aim 12-18 reps - use a manageable weight. 
Rest for 45 seconds in between sets. 
Total working sets : 3

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- 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

Coaching Instructions 

For this exercise we will be incorporating a rest pause sequence. 

Rest /pause - taking a break during the set to slightly recover before continuing the training sequence. 

Exercise sequence :
Start by performing 10-12 reps
Rest / pause for 20 seconds + Increase weight slightly.
Finish set with 8-12 reps.
Total working sets with this sequence : 3

Cable standing EZ-bar upright row

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Coaching Instructions 
For this exercise we will doing a pyramid style building up and drop down. The goal is to nail the rep ranges for the sets assigned. 

Set 1/2 - warm up sets 10-12 repetitions.
Set 3- 1st working set 8-10 repetitions.
Set 4- increase weight, 6-8 repetitions. 
Set 5- increase weight 4-8 repetitions. 
Set 6- keep weight the same, 4-8 repetitions.
Set 7- decrease weight by 30% ( weight you used for set 5/6 X .3 then decrease the number you get to the weight you used. 8-10 repetitions.
Set 8 - keep weight same as set 7, 6-10 repetitions.

Dumbbell seated shoulder press

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

For this exercise I want you to aim for 12-15 reps for each set. Increase weight as needed.
Total of 4 working sets.

Cable standing face pull

For this workout we will be building a lot of volume within these sets, I want you to use a manageable weight aiming for 12-15 reps for both exercises aiming for a total of 3 supersets.
Alternatives for plate loaded shoulder press - smith press , any machine shoulder press, barbell press.

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

Dumbbell side raise

- 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

Exercise Instructions
For the first two sets (WARM UP) we are going to warm up and aim for 8 to 10 reps.

For the next four sets (WORKING SETS) I want to go heavier the rep ranges will be 6 to 10 reps. Don't be afraid to use a spotter.
Rest for 2 mins in between sets.

Plate loaded machine shoulder press

Machine shoulder press superset side raises

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

Treadmill incline walk / stair-master

Day 16: SHOULDER DENSITY + LISS CARDIO

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Pulled up to the gym today knowing that I was doing chest and arms in the same day. Drank 3 extra scoops of pre workout and went to swoletown. The gym needs a rest day after this one.

PJ Buff Noodle Sr.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

Day 16: SHOULDER DENSITY + LISS CARDIO

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