Name: Playbook - Uzoma Obilor - W3/D4 SHOULDER DAY 🌋
Uploaded: 2022-12-01T17:27:53.969Z
Duration: 90 min
Description: W3/D4 SHOULDER DAY 🌋

1.)Standing DB Shoulder Press (5 X 6-12 reps)
2.)DB Side Lateral Raise (5 X 6-12 reps)
3.)Front DB Delt Raise (4 X 8-12 reps)
4.)Rear Delt Fly (4 X 8-12 reps)
5.)Seated Military Press (5 X 6-10 reps)
6.)BB Shrugs (4 X 10-20 reps)

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

Standing DB Shoulder 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

- 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

Rear Delt Flys

- With back supported hold two barbell at your shoulders 
- Press the barbell up to full arm extension
- Lower them to the starting position

Seated Military Press

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

W3/D4 SHOULDER DAY 🌋

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