Name: Playbook - Victoria D’Ariano - W1/D4 Shoulders
Uploaded: 2021-02-02T22:34:12.073Z
Duration: 50 min
Description: W1/D4 Shoulders

- Db field goals 4 x 10 
- Seated db shoulder press 4 x 10-12
- Seated dead stop side lateral raises 4 x 10-12
- Cable face pulls 4 x 10-12
- Db frontal raises 4 x 12
- Cable upright rows 4 x 10-12

-Stand with a dumbbell in each hand in the press ing position
-Rotate your hands forward until they are parallel to the floor
-Raise your hands back up to the starting position
-Repeat

Field goals

-Sit with a dumbbell in each hand
-Raise the dumbbells to the pressing position
-Press the dumbbells overhead to full extension
-Lower back to the starting position 
-Repeat

Db seated shoulder press

-Sit on the edge of a bench with dumbbells in each hand at your sides
-With slightly bent elbows raise the dumbbells up to the side until your arms are at head height
-Lower the dumbbells back to the starting position
-Repeat

Db dead stop lateral raise

-Sit on the ground with your band attached in front of you 
-Keeping your elbows high pull your hands at face height back as far as you can 
-Release to the starting position
-Repeat

Cable face pull

-Stand with a dumbbell in each hand 
-Raise the dumbbells to the front together 
-Lower them back to the starting position 
-Repeat

Frontal raises

-Stand with your band crossed over in front of you and under your feet 
-Pull your hands up to head height while keeping your elbows high and to the side
-Lower your hands to the starting position
-Repeat

Cable upright row

W1/D4 Shoulders

Elizabeth

Alannah

W1/D1 Chest & triceps

W1/D2 Back & biceps

I won’t be able to walk tomorrow🥵🥵

W1/D4 Shoulders

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