Name: Playbook - Uzoma Obilor - Week 1/ Day 4 (Shoulders)
Uploaded: 2022-09-01T11:28:57.165Z
Duration: 90 min
Description: Week 1/ Day 4 (Shoulders)

Lawrence

Logan

James

Mikal

Cody

Nashon

Jesus

Erik

Alex

STANDING DB PRESS (5 X 6-12 REPS)
DB SIDE LATERAL RAISE (5 X 6-12 REPS)
DB FRONT DELT RAISE (4 X 8-12 REPS)
CABLE UPRIGHT ROWS (4 X 6-12 REPS)
SMITH MACH. SHOULDER PRESS (5 X 6-12 REPS)
BB SHRUGS (4 X 10-20 REPS)

"- Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position."

Dumbbell standing shoulder press

"- 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

"- Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions."

Cable upright row

"- To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
- Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
- Slowly begin to lower the barbell until it is level with your chin while inhaling.
- Then lift the barbell back to the starting position using your shoulders while exhaling.
- Repeat for the recommended amount of repetitions."

Smith machine seated 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

Week 1/ Day 4 (Shoulders)

I don’t have a hack squat machine at my gym but I made up for it with 1000 skips instead 🤙🏼

Week 1/ Day 1 (Legs)

Week 1/ Day 2 (Chest)

Week 1/ Day 3 (Back)

It was good. It would be nice if you would add some calf’s on leg day as well. Thanks.

Week 1/ Day 4 (Shoulders)

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