Name: Playbook - Steven Cao - Week 1 Day 6: SHOULDERS / REAR DELTOIDS
Uploaded: 2022-12-28T22:36:26.124Z
Duration: 50 min
Description: Week 1 Day 6: SHOULDERS / REAR DELTOIDS

Week 1 PHASE 
• We will be focusing on moderate weight aiming for more reps and volume.

Week 1 Day 6: SHOULDERS / REAR DELTS  
Exercises:
Db side lateral raises
Db shoulder press
Machine shoulder press (any works)
Standing rear delt reverse fly
Rear deltoid reverse fly machine

▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Coaching instructions:
3 warm up sets of 10-15 reps 
Increase weight each set as needed.
▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- 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

Coaching instructions
▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.


- 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

Dumbbell seated shoulder press

- 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

▫️2 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Plate loaded machine shoulder press

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Standing reverse dumbbell flies ( rear delts)

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

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

Reverse rear delt fly

Week 1 Day 6: SHOULDERS / REAR DELTOIDS

START HERE: P3AK BUILDER 🦾 EXPLAINED

Hunter Knoblauch

Nathaniel

Weldon

Week 1 Day 1: CHEST

JarrettHuang

Sierra

Hide

Week 1 Day 2: BACK / LATS

Week 1 Day 3: QUADS & HAMSTRINGS + CALVES

Week 1 Day 4: REST DAY

Most pumped guy in the gym RN, let's mfking gooo!!

PJ Buff Noodle Sr.

Week 1 Day 5: Biceps / Triceps + TRAPS

Week 1 Day 7: REST DAY

Ruel

Roberto

Week 2 Day 1: CHEST + BICEPS

Week 2 Day 2: BACK / LOWER LATS + TRICEPS

Week 2 Day 3: Quads & Hamstrings + Calves

Week 2 DAY 4: REST DAY

Week 2 Day 5: SHOULDERS / REAR DELTOIDS

Week 2 Day 6: ARMs + TRAPS

Week 2 DAY 7: REST DAY

Week 3 Day 1 : Chest + Triceps

Week 3 Day 2 : BACK / LATS

Week 3 Day 3 : Quads & Hamstrings + Calves

Week 3 Day 4 : REST DAY

Week 3 Day 5 : Deltoids + TRAPS

Week 3 Day 6 : ARM DEMOLITION

Week 3 Day 7: REST DAY

Week 4 Day 1: QUADS+ HAMSTRINGS / CALVES

Week 4 Day 2: CHEST

Week 4 Day 3: REST DAY

Week 4 Day 4: BACK + LATS (MASS FOCUSED)

Week 4 Day 5: THICKER ARMS

Week 4 Day 6: DELTOIDS + TRAPS

Week 4 Day 7: REST DAY

Week 1 Day 6: SHOULDERS / REAR DELTOIDS

More workouts from Steven Cao