Name: Playbook - The Lost Breed - W3/D4 Shoulders
Uploaded: 2022-03-03T15:17:09.835Z
Duration: 45 min
Description: W3/D4 Shoulders

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

lillian

Marc

Jarrad

Clarence

Hesham

Rado

Colby milton

Joshua

Oscar Castro

Brandon

Day 4- Shoulders: 

- DB Press 15,12,10,8,6,20 (increasing weight each set) 
- Lateral Raises 4 x 8 + 15 (go heavy for 8 reps then grab a lighter weight and get 15, this equals one set)
- Standing Military Press 5 x 6 + Failure (3 seconds on the way down, dropset to failure on last set)
- EZ Bar Front Raise - 5 x 12 

SUPERSET 
- DB Shrugs 100 reps (as many sets as it takes) 
- DB Rear Flies 5 x 12

- 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

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

(go heavy for 8 reps then grab a lighter weight and get 15, this equals one set)

DB lateral raises

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

(3 seconds on the way down, dropset to failure on last set)

Standing BB Press

EZ Bar Front Raise

- DB Shrugs 100 reps (as many sets as it takes) 
- DB Rear Flies 5 x 12

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

DB Shrugs

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

Rear DB Flies

Superset

W3/D4 Shoulders

Dustin

Tanner

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

Elizabeth

Mohit Kumar

W1/D4 Shoulders

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

Manuel

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

W3/D5 Arms

W4/D1 Legs

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

Izzy

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W3/D4 Shoulders

Community

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