Name: Playbook - Uzoma Obilor - W3/D4 SHOULDERS / TRAPS
Uploaded: 2022-09-01T11:32:22.465Z
Duration: 110 min
Description: W3/D4 SHOULDERS / TRAPS

1.)Seated Military Press (5 X 6-12 Reps)
2.)Cable Side Lateral Raise (5 X 4-10 Reps)
3.)Cable Rope Front Delt Raise (4 X 6-10 Reps)
4.)Cable Upright Rows (4 X 6-10 Reps)
5.)Reverse Pec Deck Machine (4 X 6-12 Reps)
6.)Reverse Shoulder Press Machine (5 X 6-10 Reps)
7.)Machine Shrugs (4 X 10-20 Reps)

- 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

- 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 the rope up to shoulder height 
- Keep a slight bend at the elbow

Cable Rope Front Delt Raise

- 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

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse Pec Deck Machine

-Press chest against pad
-Use legs for support
-Press weight to full extension and release

Reverse Shoulder Press Machine

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

W3/D4 SHOULDERS / TRAPS

More workouts from Uzoma Obilor