Name: Playbook - Steven Cao - SHOULDER DENSITY WORKOUT
Uploaded: 2024-02-12T07:01:51.910Z
Duration: 70 min
Description: SHOULDER DENSITY WORKOUT

DELTOIDS
1. Plate loaded machine shoulder press 
- 3 top working sets , 1 back off set
- 6-10 reps , 2-3 min rest 
  2. Seated Barbell Shoulder Press (shown on first slide) 
- 3 top working sets , 1 back off set
- 8-10 reps , 2-3 min rest 
3. Cable upright rows 
- 2 top working sets 
- Rest pause sets* aim 10-12 reps rest/pause 10 seconds then aim 10-12 reps again. 
- 2-3 min rest between sets 
4. Front dumbbell raises 
- 3 working sets 
- 10-12 reps each side then finish with both aiming for 8-10 reps  , 60-90 seconds rest between sets.
5. Reverse cable flies (rear deltoids) 
- 4 working sets 12-18 reps with 30 seconds rest in between sets. 
6. Rope cable face pull ( rear deltoids)
- 4 working sets 12-18 reps with 60-90 seconds rest in between sets.
Increase/ decrease weight as needed. 🏋🏽‍♂️

20 mins liss cardio:
3 speed 10 incline treadmill walk.

- 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

Plate loaded machine shoulder press

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

Seated barbell shoulder press

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

SHOULDER DENSITY WORKOUT

More workouts from Steven Cao