Name: Playbook - Uzoma Obilor - W2/D4 SHOULDER DAY🪐
Uploaded: 2022-12-01T17:28:05.840Z
Duration: 90 min
Description: W2/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

W2/D4 SHOULDER DAY🪐

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