Name: Playbook - Victoria D’Ariano - W2/D1 Monday: Shoulders
Uploaded: 2021-01-18T11:48:09.043Z
Duration: 40 min
Description: W2/D1 Monday: Shoulders

Tenneh

Monday: Shoulders

- I’S & T’S warm-up 3 x 20 reps total (10 reps of each)
- Standing pre-made barbell shoulder press 4 x 15, 12, 10, 10 reps (increase weight each set, as reps decrease)
- DB standing leaning shoulder raises 4 x 10 -12 rep
- Cable upright rows 4 x 10 reps
- Cable frontal raises 4 x 10-12 rep
- Standing cable reverse rear delt flyes 4 x 12-15 reps
- Shoulder raise to dead stops 3 x 10 reps

Standing I’s Y’s T’s

- Hold the bar just outside shoulder width
- Press up, keeping your core engaged 
- Come down with a controlled motion

Standing pre-made barbell shoulder press

- Hold on to something for balance, lean to the side
- Raise the dumbbell until you reach shoulder height
- Return to the initial position with a controlled motion

Db standing leaning shoulder press

"- 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 rows

- Hold the bar with both palms facing down, stand upright with your shoulders rolled back
- Raise the bar keeping your core engaged 
- Raise until you go just past your shoulders and come down with a controlled movement
- Contract your delts as you drive the bar up and away front our body

Cable frontal raises

- Keep elbows up and force them outwards and away from your body
- Focus on the back of your shoulders

Standing cable reverse delt flyes

- Keep a slight bend of the arms 
- Think about squeezing the delt and then lifting up the weight with your elbow leading
- Pause at the bottom

Lateral shoulder raise dead stops

W2/D1 Monday: Shoulders

Very good. If only we can record our weight.

Amira

Émilie

It would be great to have a place to record your weights

Renee

W1/D1 Monday: Shoulders

Julia

Jennifer

W1/D2 Tuesday: Back + biceps

maria

Was struggling with legs today, this was killer

W1/D3 Wednesday: Legs

🔥🔥🔥 honestly I can’t do push up, I just found an substitute for push up ☺️

Alannah

Great burn COULDNT even do the push ups I was shaking so bad

Jade

W1/D4 Friday: Chest & Triceps

Laura

W2/D2 Tuesday: Back + biceps

W2/D3 Wednesday: Legs

W2/D4 Friday: Chest & Triceps

W3/D1 Monday: Shoulders

W3/D2 Tuesday: Back + biceps

W3/D3 Wednesday: Legs

W3/D4 Friday: Chest & Triceps

W4/D1 Monday: Shoulders

W4/D2 Tuesday: Back + biceps

W4/D3 Wednesday: Legs

W4/D4 Friday: Chest & Triceps

I would like more abductor and adductor exercises!

W2/D1 Monday: Shoulders

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