Name: Playbook - Uzoma Obilor - W1/D4 SHOULDER / TRAPS
Uploaded: 2022-09-01T11:32:22.390Z
Duration: 110 min
Description: W1/D4 SHOULDER / TRAPS

1.)Military Press (6 X 4-12 Reps)
2.)DB Side Lateral Raise (5 X 6-12 Reps)
3.)BB Upright Rows (4 X 6-10 Reps)
4.)BB Shrugs (4 X 10-20 Reps)
5.)Reverse Pec Deck Machine (5 X 6-12 Reps)
6.)Smith Machine Shoulder Press (5 X 6-10 Reps)

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Military Press

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

DB Side Lateral Raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top
- Return the bar back to starting position

BB Upright Rows

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

BB Shrugs

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse Pec Deck Machine

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith Machine Seated Shoulder Press

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