Name: Playbook - The Lost Breed - W7/D4 Shoulders
Uploaded: 2022-03-01T02:45:51.319Z
Duration: 45 min
Description: W7/D4 Shoulders

Marc

Jarrad

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

Saige

Day 4- Shoulders:  

- DB Lateral Raises 100 reps (as many sets at it takes) (aim for 15-20 reps)
- Dumbbell Arnold Press 5 x 10

SUPERSET 
- Machine Shoulder Press 15,12,10,8,6 
- Plate Raise 4 x 12

- DB Shrugs 4 x 20 (10 seated, 10 standing = 1 set)
- Incline Rear DB Flies 4 x 12

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

(as many sets at it takes) (aim for 15-20 reps)

DB lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

- Machine Shoulder Press 15,12,10,8,6 
- Plate Raise 5 x 12

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press

- 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

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

(10 seated, 10 standing = 1 set)

DB Shrugs

Incline Rear Delt Flies

W7/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

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

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

Those barbell curls tho! Feeling strong everywhere

W7/D5 Arms

Ryan Mansfield

W8/D1 Legs

W8/D2 Chest

W8/D3 Back

Danny

W8/D4 Shoulders

W8/D5 Arms

W7/D4 Shoulders

Community

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