Name: Playbook - The Lost Breed - W4/D5 Shoulders
Uploaded: 2022-03-01T02:17:05.107Z
Duration: 45 min
Description: W4/D5 Shoulders

Marc

Anna

Enriq

SHOULDERS

1A. Seated DB Press: 12,10,8,6 + Dropset until Failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

1B. DB Lateral Raise: 4 x 12-15 reps 
(Increase weight after each set)

2. BB Military Press: 4 x 6-10 reps 
(Increase weight after each set)

3A. DB Shrugs: 4 x 8-12 reps + Dropset until Failure 
(Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

3B. Rear DB Flies: 4 x 10-12 reps 
*Moderate weight
*Focus on the squeeze

4. SA Cable Lateral Raise: 4 x 12-15 reps each arm 
*Choose moderate weight

1A. Seated DB Press: 12,10,8,6 + Dropset until Failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

1B. DB Lateral Raise: 4 x 12-15 reps 
(Increase weight after each set)

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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

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

(Increase weight after each set)

DB lateral raises

Superset

- With back supported hold the bar forward of your chin
- Press the bar up overhead 
- Lower them to the starting position

(Increase weight after each set)

BB Military Press

3A. DB Shrugs: 4 x 8-12 reps + Dropset until Failure 
(Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

3B. Rear DB Flies: 4 x 10-12 reps *Moderate weight
*Focus on the squeeze

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

(Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

DB Shrugs

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

*Moderate weight
*Focus on the squeeze

Rear DB Flies

- 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

*Choose moderate weight

SA Cable Lateral Raise

W4/D5 Shoulders

W1/D1 Back

Kevin

W1/D2 Chest

Alexandria

W1/D3 Legs

Tanner

Wasn’t too bad. I’ll make some adjustments to personalize it. I didn’t agree with some parts of it.

Carson

W1/D4 Arms

That burn that makes you wanna keep pushing each moment. 🔥🔥

Larry

W1/D5 Shoulders

Adding weight every set and doing a superset at the same time is cool idea. I personally like compound movements (Squats, RDLs, Deadlifts) to start the workout but this wasn’t bad!

Bola

W1/D6 Legs

W2/D1 Back

W2/D2 Chest

I threw some calf raises in there. Can’t have small calfs

Matt

W2/D3 Legs

W2/D4 Arms

W2/D5 Shoulders

Zachary Mishail

W2/D6 Legs

W3/D1 Back

Dylan Jones

W3/D2 Chest

Tyler S

W3/D3 Legs

W3/D4 Arms

W3/D5 Shoulders

W3/D6 Legs

W4/D1 Back

W4/D2 Chest

W4/D3 Legs

Eamonn

W4/D4 Arms

W4/D6 Legs

W5/D1 Back

W5/D2 Chest

Arsh

W5/D3 Legs

W5/D4 Arms

W5/D5 Shoulders

W5/D6 Legs

W6/D1 Back

W6/D2 Chest

Carlos

W6/D3 Legs

W6/D4 Arms

W6/D5 Shoulders

W6/D6 Legs

W7/D1 Back

W7/D2 Chest

W7/D3 Legs

W7/D4 Arms

Levi

W7/D5 Shoulders

W7/D6 Legs

W8/D1 Back

W8/D2 Chest

W8/D3 Legs

W8/D4 Arms

W8/D5 Shoulders

W8/D6 Legs

W9/D1 Back

W9/D2 Chest

W4/D5 Shoulders

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