Name: Playbook - Uzoma Obilor - W10/D4 SHOULDER DAY🪐
Uploaded: 2022-09-01T11:28:57.547Z
Duration: 90 min
Description: W10/D4 SHOULDER DAY🪐

1.)Military Press (6 X 6-12 reps)
2.)BB Upright Rows (4 X 8-10 reps)
3.)BB Shrugs (4 X 10-20 reps)
4.)Smith Machine Seated Shoulder Press (5 X 6-12 reps)
5.)Cable Side Lateral Raise (5 X 6-10 reps)
6.)Cable Face Pulls (4 X 8-12 reps)

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

Military Press

- 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

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

Smith Machine Seated Shoulder Press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable Side Lateral Raise

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Face Pulls

W10/D4 SHOULDER DAY🪐

Alex Febles

Loved this leg day challenging but to the point no fluff. 🔥🔥🔥 appreciate the breakdown of sets and added timer.

Lawrence

That backdown set of 20 was CRAZY 😮‍💨😮‍💨😮‍💨…but we powered thru!!! 💪🏾💪🏾💪🏾

Derek

W1/D1 LEG DAY 🔥

EDDIE THOMAS

misha

W1/D2 CHEST DAY 😤

W1/D3 BACK DAY 🦍

Military press
95/115/115/115/115

Db lat raise
20/20/30/30/30

Front delt raise
45/45/45/45

Do not have a shoulder press machine. 
Bent over rear delt raises
20x 4 sets 10lbs

Julian

W1/D4 SHOULDER DAY🪨

W1/D5 ARM DAY 💪🏽

🔥🔥🔥 great leg day very efficient legs feeling it 👌🏾

W2/D1 LEG DAY 🦵🏽

W2/D2 CHEST DAY 💥

W2/D3 BACK DAY 🦁

W2/D4 SHOULDER DAY⛰

W2/D5 ARM DAY 🫡

W3/D1 LEG DAY 🦖

W3/D2 CHEST DAY 👍🏽

Amazing work 🔥 glad I invested in your plan

W3/D3 BACK DAY 🦅

Luis2720

Needed that shoulder work. 10/10 💪🏾

W3/D4 SHOULDER DAY🐅

W3/D5 ARM DAY ⚡️

W4/D1 LEG DAY 🤟🏽

W4/D2 CHEST DAY 😎

W4/D3 BACK DAY ✈️

W4/D4 SHOULDER DAY🏋🏽‍♂️

W4/D5 ARM DAY ☄️

W5/D1 LEG DAY 🐲

This one was deceiving. I didn’t think I was doing much much the DOMS is saying otherwise.

Legacy

W5/D2 CHEST DAY 🦏

W5/D3 BACK DAY 👊🏽

W5/D4 SHOULDER DAY🐆

Love the workouts seeing results keep ‘em coming

W5/D5 ARM DAY 🦾

W6/D1 LEG DAY 🤯

W6/D2 CHEST DAY 😈

W6/D3 BACK DAY 🛫

W6/D4 SHOULDER DAY😬

W6/D5 ARM DAY 🤑

W7/D1 LEG DAY 👏🏽

W7/D2 CHEST DAY 🦧

W7/D3 BACK DAY 🐢

W7/D4 SHOULDER DAY🐉

W7/D5 ARM DAY ☀️

W8/D1 LEG DAY 🦶🏽

W8/D2 CHEST DAY 💫

W8/D3 BACK DAY 🥩

W8/D4 SHOULDER DAY🌪

W8/D5 ARM DAY ⭐️

W9/D1 LEG DAY 🐎

W9/D2 CHEST DAY 🦬

Bent over rows after deadlifts feels dangerous for a beginner. 

That RIPPED me up.

W10/D4 SHOULDER DAY🪐

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