Name: Playbook - Zone 247 - W1/D4 Chest & Shoulder Day
Uploaded: 2023-11-22T12:56:39.071Z
Duration: 60 min
Description: W1/D4 Chest & Shoulder Day

Elevate your shoulder game with this dynamic workout. Begin with overhead presses for overall strength, diversify with lateral and front raises to target specific deltoid muscles. Integrate upright rows for a well-rounded routine. Finish with stretches for sculpted, strong shoulders that make a statement.

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Bench Press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raises

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

Bent over dumbbell flies

- Squeeze your shoulders then pull the cable towards your face

Cable Face Pulls

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

Dumbbell shoulder shrugs

W1/D4 Chest & Shoulder Day

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