Name: Playbook - Uzoma Obilor - W3/D4 SHOULDER DAY
Uploaded: 2024-05-01T13:39:36.899Z
Duration: 110 min
Description: W3/D4 SHOULDER DAY

1.)Military Press (6 X 4-12 reps)
2.)Cable Side Laterals (4 X 6-12 reps)
3.)Front Delt EZ Bar Raise (4 X 10 reps)
4.)Standing DB Shoulder Press (5 X 6-12 reps)
5.)Cable Upright Ross (4 X 6-12 reps)
6.)Rear Delt Flys (4 X 6-10 reps)
7.)Machine Shrugs (4 X 10-20 reps)

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

Military 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

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

EZ Bar 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

Rear Delt Flys

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

W3/D4 SHOULDER DAY

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