Name: Playbook - Uzoma Obilor - Week 1/ Day 2 (Shoulders)
Uploaded: 2022-09-01T11:28:57.037Z
Duration: 90 min
Description: Week 1/ Day 2 (Shoulders)

Challenging! But I feel amazing after the whole workout

Matthew May

Bobby

James Davis

Abdulaziz

Awesome, shoulders definitely feel it can’t wait for day 3

Raulito

I coulda been more exhausted. I struggled with which weight to use for some of the lifts so part of that is on me though.

Gabriel Gallman

Ingrid Kristine

James

Danzel

Hamad

David

Cameron

Christian

Really good workout. Timing and reps are spot on!!

Ronald Hopkins II

Bryan

Awesome workout. Haven't felt a pump on my shoulders like that in ages

Daniel Watts

Thought my shoulder was gonna crack lol. Had to drop weight so many times

Tavist

Solid day 2 💯💯💯💯. The videos definitely help me get the proper form.

Jarrell

Pretty decent workout somehow I feel like this is not exactly what you're doing but maybe a watered down version of your normal workout

Rick

Widner

Nashon

Orlando

Rickey

Ralph

Axel Romero

William

Improving every day , pushing my self trying my best each day to get to my goal

Jesus

Great work out 👍🏾 I have a couple questions man if you could get to me when ever you have time thank you

Amazing content! Really felt the pump after this one!!

Dallan Goldring

Erik

Quel

Mark John

Craig

Bryan Rojo

Matthew

Miguel Gomez

Christopher Zuniga

Alec Wright

Jeremiah

Povilas

Dominique Garcia

Ryck

Manny

My shoulders are on fire and it’s a perfect workout for someone who’s starting off

Alejandro

Felipe

It was a legit burn man!! Fire workout. Great instructions 🔥

Chris

Military Press (5 X 4-12 reps)
BB Shrugs (4 x 10-20 reps)
Side DB lateral Raise (5 X 6-12 reps)
Front DB raise (4 X 6-12 reps)
DB rear Delt Fly (4 X 8-12 reps)
Seated shoulder press machine (5 X 4-12 reps)

"- Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions."

Barbell standing shoulder press

"- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions."

Barbell Shrug

"- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions."

Dumbbell side lateral raises

"- Hold the dumbbells in front of your thighs, palms facing your thighs.
- Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
- Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
- Slowly return to the starting position using the same path as you inhale.
- Repeat for the recommended amount of repetitions."

Dumbbell front raise

Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions.
Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells. Keep your back flat. This is the starting position.
Exhale and raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Do not round your spine or move your head forward.
Inhale and lower your arms to the starting position. This completes one repetition. Perform two to three sets of eight to 12 reps.

Dumbbell rear delt fly

"- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
- Press the handles upward by extending through the elbow.
- After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete."

Machine seated shoulder press

Week 1/ Day 2 (Shoulders)

I'm pumped for the results just need to be consistent

Luis

Week 1 / Day 1 (Chest)

Great workout! Feeling pumped! Thanks for the routine!

yikesdarnell

Week 1/ Day 3 (Back)

Kemonte

Week 1/ Day 4 (Legs)

John

Week 1/Day 5 (Arms)

Week 2/ Day 1 (Chest)

Xavior

Week 2/ Day 2 (Shoulders)

Week 2/ Day 3 (Back)

Week 2/ Day 4 (Legs)

Pierre

Week 2/ Day 5 (Arms)

Week 3/ Day 2 (Shoulders)

Great workout especially when the movements are performed correctly

Week 3/ Day 3 (Back)

One minute rest periods for legs is brutal. My man

Week 3/ Day 4 (Legs)

No dip machine at my place ☹️ any tips on how to do these without the machine?!

Week 3/ Day 5 (Arms)

Week 4/ Day 1 (Chest)

Week 4/ Day 2 (Shoulders)

🚀🚀🚀 Them rack pulls got me 💪💪💪

Week 4/ Day 3 (Back)

Variation. Doing very similar leg movements it felt like for the last four weeks.

Week 4/ Day 4 (Legs)

Thanks Uzoma got back into the gym flow since COVID ended with this first muscle builder onto the 2nd one got some good results out of this one !

Week 1/ Day 2 (Shoulders)

Community

More workouts from Uzoma Obilor