Name: Playbook - Steven Cao - Week 2 Day 5: SHOULDERS / REAR DELTOIDS
Uploaded: 2022-12-28T22:36:26.149Z
Duration: 50 min
Description: Week 2 Day 5: SHOULDERS / REAR DELTOIDS

Week 2 : STRENGTH FOCUSED WEEK

• We will be focusing on increasing weight workload by 25-35%  which will be lesser volume compared to week 1.
◽️I want you to do 2-3 preparation 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.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.


Shoulders / rear deltoids Exercises: 
Rear deltoid reverse fly machine
Reverse db flys (rear delt focused)
Db front lateral raises
Smith machine shoulder press
Side db raises
Machine shoulder press (any works)

▪️3 warm up/ build up sets: 10-12 reps.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

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

Reverse rear delt fly

▪️3 warm up/ build up sets: 10-12 reps.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

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

Standing reverse dumbbell flies ( rear delts)

◽️I want you to do 2 preparation 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.
▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure.

- 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

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.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

- Start by sitting chest up 
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated shoulder press

Exercise Instructions
No warm up sets needed - aim to use a manageable weight for assigned rep ranges.

▫️4working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

- 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

▫️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.

Week 2 Day 5: SHOULDERS / REAR DELTOIDS

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