Name: Playbook - Taylor Mei - Upper Body: Shoulders
Uploaded: 2024-04-01T13:08:26.963Z
Duration: 45 min
Description: Upper Body: Shoulders

I appreciate the focus on the shoulders! Good stuff! 💪

Augusto

Dewangi

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

yangBAE

A1: DB Shoulder press 4 x 10
A2: Pike pushups 4 x 10

B1: DB seated lateral raises 3 x 15
B2: DB bent over rear delt flys 3 x 15

C1: DB Arnold shoulder press 3 x 10

D1: Cable face pulls 3 x 15
D2: SA cable lateral raises 3 x 15

A1: DB Shoulder press 4 x 10
A2: Pike pushups 4 x 10

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB Neutral Grip Shoulder Press

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Pushup

Superset

B1: DB lateral raises 3 x 15
B2: DB bent over rear delt flys 3 x 15

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

DB Lateral Raise

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

- Start with your palms facing you
- Press the dumbbells above you
- Rotating your wrists as you press
- Reach full extension and reverse the motion as you come down

DB Arnold Press

D1: Cable face pulls 3 x 15
D2: SA cable lateral raises 3 x 15

- Pull the cable towards your face with elbows flared outward

Cable Face Pulls

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable SA Lateral Raises

Upper Body: Shoulders

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

candice

Diana

Upper Body: PUSH

Moira

Megan

Kevin

Upper Body: PULL

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Shawna

Upper Body: Back & Arms

Show us what we’re muscles and skills we’re working out

Stephany

Upper Body: Back & Biceps

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Upper Body: Shoulders

Community

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