Name: Playbook - Uzoma Obilor - Week 3/ Day 4 (Shoulders)
Uploaded: 2022-09-01T11:28:57.277Z
Duration: 90 min
Description: Week 3/ Day 4 (Shoulders)

James

Drea

SEATED DB PRESS (5 X 6-12 REPS)
CABLE SIDE LATERAL (5 X 6-12 REPS)
FRONT CABLE RAISE (4 X 8-12 REPS)
CABLE UPRIGHT ROWS (4 X 6-12 REPS)
REVERSE DB FLY (4 X 8-12 REPS)
SMITH MACH. SHOULDER PRESS (5 X 6-12 REPS)

"- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions."

Dumbbell seated shoulder press

"- Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
- Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
- Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
- Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise."

Cable side delt raise

"- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
- While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
- Now as you inhale lower the arm back down slowly to the starting position.
- Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one."

Cable front delt 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

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

"- 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

Week 3/ Day 4 (Shoulders)

Logan

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

Mikal

Week 1/ Day 1 (Legs)

Week 1/ Day 2 (Chest)

Week 1/ Day 3 (Back)

Lawrence

Week 1/ Day 4 (Shoulders)

Nashon

Jesus

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

Week 3/ Day 4 (Shoulders)

Community

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