Name: Playbook - Uzoma Obilor - Week 4/ Day 4 (Shoulders)
Uploaded: 2022-09-01T11:28:57.328Z
Duration: 90 min
Description: Week 4/ Day 4 (Shoulders)

James Davis

Jimi

STANDING MILITARY PRESS (5 X 4-12 REPS)
DB SIDE LATERAL RAISE (5 X 6-12 REPS)
FRONT DB RAISE (4 X 6-12 REPS)
REAR DELT DB FLY (4 X 6-12 REPS)
STANDING DB SHOULDER PRESS (5 X 6-12 REPS)
BB SHRUGS (4 X 10-20 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

"- 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

"- 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

"- 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 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 4/ Day 4 (Shoulders)

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