Name: Playbook - Uzoma Obilor - W7/D4 SHOULDERS / TRAPS
Uploaded: 2022-09-01T11:32:22.504Z
Duration: 110 min
Description: W7/D4 SHOULDERS / TRAPS

1.)Seated Military Press (5 X 4-12 Reps)
2.)DB Side Lateral Raise (5 X 6-10 Reps)
3.)Cable Front Delt Raise (4 X 4-10 Reps)
4.)Cable Upright Rows  (4 X 6-10 Reps)
5.)DB Shrugs (4 X 10-15 Reps)
6.)Reverse Seated Shoulder Press Machine (5 X 4-10 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

- 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

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

DB shrugs

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

Reverse Shoulder Press Machine

W7/D4 SHOULDERS / TRAPS

Luis2720

Kemonte

W1/D1 LEGS

W1/D2 CHEST/TRICEPS

Ohad

Gustavo

W1/D3 BACK / BICEPS

W1/D4 SHOULDER / TRAPS

W2/D1 LEGS

W2/D2 CHEST / BICEPS

W2/D3 BACK / TRICEPS

W2/D4 SHOULDERS / TRAPS

W3/D1 LEGS

Brady

W3/D2 CHEST / TRICEPS

W3/D3 BACK / BICEPS

W3/D4 SHOULDERS / TRAPS

W4/D1 LEGS

W4/D2 CHEST / BICEPS

W4/D3 BACK / TRICEPS

W4/D4 SHOULDERS / TRAPS

W5/D1 LEGS

W5/D2 CHEST / TRICEPS

W5/D3 BACK / BICEPS

W5/D4 SHOULDER / TRAPS

W6/D1 LEGS

W6/D2 CHEST / BICEPS

W6/D3 BACK / TRICEPS

W6/D4 SHOULDERS / TRAPS

W7/D1 LEG DAY

W7/D2 CHEST / TRICEPS

W7/D3 BACK / BICEPS

W8/D1 LEGS

Pierre

W8/D2 CHEST / BICEPS

W8/D3 BACK / TRICEPS

W8/D4 SHOULDERS / TRAPS

W7/D4 SHOULDERS / TRAPS

More workouts from Uzoma Obilor