Name: Playbook - Uzoma Obilor - W4/D4 SHOULDER DAY🌋
Uploaded: 2022-12-01T17:27:42.665Z
Duration: 110 min
Description: W4/D4 SHOULDER DAY🌋

1.)Smith Machine Seated Shoulder Press (5 X 6-12 Reps)
2.)Front Delt Plate Raise (4 X 10 Reps)
3.)DB Side Lateral Raises (5 X 6-12 Reps)
4.)Rear Delt Flys (5 X 6-12 Reps)
5.)Standing DB Shoulder Press (6 X 4-12 Reps)
6.)DB Shrugs (4 X 10-20 Reps)

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

Smith Machine Seated 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

- 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

Rear Delt Flys

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

Standing DB Shoulder Press

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

DB shrugs

W4/D4 SHOULDER DAY🌋

W2/D1 LEG DAY

W4/D4 SHOULDER DAY🌋

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