Name: Playbook - The Lost Breed - W6/D4 Shoulders
Uploaded: 2022-03-01T01:56:55.877Z
Duration: 45 min
Description: W6/D4 Shoulders

Tanner

Marc

Jarrad

Brandon

Day 4 - Shoulders: 

SUPERSET 
- High Pulley Rear Cable Fly 3 x 15
- Bent Over Rear Delt Raise 3 x 15

SUPERSET 
- DB Front Raise 4 x 10 
- DB Shoulder Press 4 x 15 

- Dual Cable Lateral Raise 4 x 12 + Failure (dropset to failure on your last set) 
- Smith Machine Shoulder Press 4 x 8
- DB Shrugs 4 x 15

- High Pulley Rear Cable Fly 3 x 15
- Bent Over Rear Delt Raise 3 x 15

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable Rear Delt Flies

- 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

- DB Front Raise 4 x 10 
- DB Shoulder Press 4 x 15

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow

DB Front Raise

- 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Raise your arms laterally until you have reached shoulder height
- Reverse movement back to starting position

Dual Cable Lateral Raise

- Start by sitting with the bar at your upper chest
- Press directly up overhead
- Lower slowly back to starting position

Smith Machine Shoulder Press

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

DB Shrugs

W6/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

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

lillian

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

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

W3/D4 Shoulders

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

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 🦾😠

W6/D4 Shoulders

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