Name: Playbook - Uzoma Obilor - W3/D4 Shoulder Day ⛰
Uploaded: 2022-09-01T11:28:57.126Z
Duration: 75 min
Description: W3/D4 Shoulder Day ⛰

misha

1.) Standing DB Shoulder Press (5 X 4-12 rep)
2.)Front Delt Plate Raise (4 X 10 reps)
3.) Cable Side Laterals (4 X 6-10 reps)
4.) Cable Upright Rows (4 X 8-12 reps) 
5.)Smith Machine Seated Shoulder Press (5 X 6-12 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

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

Front Plate 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

- 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

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

Smith Machine Seated Shoulder Press

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

BB Shrugs

W3/D4 Shoulder Day ⛰

feels like im just starting after 7 months 🥵🥵🥵

Very challenging. I’m seconds away from crawling out of the gym.

Kemonte

You tried to kill me! Couldn’t appreciate it more! 🤣

EDDIE THOMAS

W1/D1 Leg Workout 🏋🏽‍♂️

tough with them push ups at the end 🥵🥵

By the time I got to the push-ups I had nothing left. Completely exhausted had to do push-ups from my knees.

W1/D2 Chest Workout 👊🏽

W1/D3 Back Workout 🫡

Colin

W1/D4 Shoulder Work 🔥

does it matter the order that i do the workout?

Carlos

starting over hurts but better then quitting 💯

W1/D5 Arm Workout 🦾

i hate legs😫😫😫 but  🥵🥵🔥🔥🔥

W2/D1 Leg Workout 🦵🏽

W2/D2 Chest Day 💥

W2/D3 Back Day ☀️

W2/D4 Shoulder Day ✊🏽

W2/D5 Arm Workout 🐺

Weebles wobble but they don’t fall down. 🥴

W3/D4 Shoulder Day ⛰

Community

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