Name: Playbook - Uzoma Obilor - W4/D4 SHOULDER DAY
Uploaded: 2024-05-01T13:39:47.354Z
Duration: 90 min
Description: W4/D4 SHOULDER DAY

1.)Military Press (5 X 6-10 reps)
2.)BB Upright Ross (4 X 6-10 reps)
3.)BB Shrugs (4 X 10-20 reps)
4.)Seated DB Shoulder Press (5 X 4-10 reps)
5.)DB Lateral Raise (5 X 8-12 reps)
6.)Reverse Pec Deck Machine (4 X 6-12 reps)

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

Military Press

- Hold a barbell 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

BB Upright Rows

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

BB Shrugs

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

Seated 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

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

W4/D4 SHOULDER DAY

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