Name: Playbook - Uzoma Obilor - Week 4/ Day 2 (Shoulders)
Uploaded: 2022-09-01T11:28:57.148Z
Duration: 90 min
Description: Week 4/ Day 2 (Shoulders)

James Davis

Cameron

Nashon

Rickey

Jussi

Killed it bro 👍🏾 loving the process

Jesus

Jeremiah

Manny

Seated DB Press (5 X 6-12 reps)
Side DB lateral Raise (5 X 6-12 reps)
Front DB raise (4 X 8-12 reps)
Cable upright rows (4 X 6-12 reps
DB Rear Delt flys (4 X 8-12 reps)
BB Shrugs (4 X 10-20 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

"- 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

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

"- 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 4/ Day 2 (Shoulders)

James

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

Luis

Week 1 / Day 1 (Chest)

Challenging! But I feel amazing after the whole workout

Matthew May

Bobby

Week 1/ Day 2 (Shoulders)

Great workout! Feeling pumped! Thanks for the routine!

yikesdarnell

Abdulaziz

Week 1/ Day 3 (Back)

Kemonte

Week 1/ Day 4 (Legs)

John

Week 1/Day 5 (Arms)

Raulito

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

Alejandro

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)

🚀🚀🚀 Them rack pulls got me 💪💪💪

Week 4/ Day 3 (Back)

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

Tavist

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 4/ Day 2 (Shoulders)

Community

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