Name: Playbook - The Lost Breed - W1/D4 Shoulders
Uploaded: 2022-03-03T13:47:49.811Z
Duration: 45 min
Description: W1/D4 Shoulders

Tanner

Elizabeth

Mohit Kumar

Kyle

Marc

Jarrad

Loved it seeing this plan until the end ❤🥳🙋‍♂️

Pierre

Raul

Alex

Keno Sangwa

Rado

Jamall Savoy

reno

Shoulders are about to pop out 💪🏻💪🏻🔥

Joshua

Good shoulder blast, got me walking super wide lol

Saige

Day 4- Shoulders: 

- DB Press 12,10,8,6,15 (increasing weight each set until your last set) 

SUPERSET
- DB Lateral Raise 4 x 20 
- Plate Raises 4 x 10 

- Shoulder Press Machine 4 x 15
- Reverse Pec Deck 4 x 12
- Machine Lateral Raise 4 x 15
- BB Shrugs 4 x 15

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB Shoulder Press

- DB Lateral Raise 4 x 20 
- Plate Raises 4 x 10

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

DB lateral raises

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

Superset

Machine Shoulder Press

- Keeping your chest on the pad 
- Move your arms back against the resistance with a slight bend at the elbow engaging your rear delts 
- Return to the starting position with control

Reverse Pec Deck

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

Machine Lateral Raises

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

BB Shrugs

W1/D4 Shoulders

Dustin

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

W1/D4 Shoulders

Community

More workouts from The Lost Breed