Name: Playbook - Uzoma Obilor - W2/D4 SHOULDER DAY
Uploaded: 2024-04-09T12:10:40.435Z
Duration: 90 min
Description: W2/D4 SHOULDER DAY

1.)Seated Arnold Press (5 X 6-10 reps)
2.)Single Arm Cable Front Delt Raise (4 X 6-12 reps)
5.)Cable Side Lateral Raise (5 X 6-12 reps)
4.)Rear Delt Flys (4 X 8-12 reps)
5.)Smith Machine Seated Shoulder Press (5 X 6-12 reps)
6.)Machine Shrugs (4 X 10-20 reps)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB Seated Arnold Press

- Raise the cable grip up to shoulder height 
- Keep a slight bend at the elbow

Single Arm Cable Front Delt Raise

- 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

Rear Delt Flys

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

Smith Machine Seated Shoulder Press

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Machine Shrugs

W2/D4 SHOULDER DAY

W2/D4 SHOULDER DAY

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