Name: Playbook - Uzoma Obilor - W1/D4 SHOULDER DAY
Uploaded: 2024-04-09T12:10:30.216Z
Duration: 80 min
Description: W1/D4 SHOULDER DAY

1.)DB Side Lateral Raise (5 X 6-15 reps)
2.)Front Delt DB Raise (4 X 8-12 reps)
3.)Standing DB Press (6 X 6-10 reps)
4.)Cable Upright Rows (4 X 8-12 reps)
5.)DB Shrugs (4 X 10-20 reps)
6.)Machine Shoulder Press (4 X 6-12 reps)

- 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

- Raise dumbbell until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

DB Front Delt Raise

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Standing DB Shoulder Press

- Hold a bar 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

Cable Upright Rows

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

DB shrugs

- 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

Shoulder Press Machine

W1/D4 SHOULDER DAY

W1/D4 SHOULDER DAY

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