Name: Playbook - Victoria D’Ariano - W3/D1 Shoulders
Uploaded: 2021-06-15T17:36:08.846Z
Duration: 45 min
Description: W3/D1 Shoulders

-Alternating Around the World to Neutral Grip Frontal Raises (warm-up focused) x 12
-Standing Shoulder DB Press 4 x 12, 12, 10, 10 reps
-Alternating Lateral Raises 4 x 10 reps/arm
-Bent-over Rear Delt flyes 4 x 6 reps of each hand position 
-Upright Rows 4 x 10-12 reps
-Front Raises Ladder with constant hold 4 x 8-10 reps/arm
-Halo’s 3 x 10 reps/direction

-Perform an around the world dumbbell motion 
-Transition into a dumbbell front raise with your palms facing each other
-Repeat sequence

Around the world into neutral grip front raises

-Stand with a dumbbell in each hand in the pressing position
-Press the dumbbells overhead to full extension
-Lower the dumbbells and repeat

Standing shoulder press ( dumbbell )

-Stand holding a dumbbell in each hand with slightly bent arms
-One arm at a time raise a dumbbell laterally 
-Lower and repeat back and forth

Alternating lateral raises

-Stand hinged at the waist well braced holding a dumbbell in each hand
-With slightly bent arms perform a reverse fly motion working your rear delts
-Repeat

Bent-over rear delt fly (6 each grip, regular, neutral )

-Stand holding a dumbbell in each hand in front of you
-Raise the dumbbells up towards your head keeping your elbows high and to the side
-Lower the dumbbells to the starting position 
-Repeat

Upright row ( dumbbell )

-Perform alternating front raises as you hold the top position while working threw the range of motion with the alternating hand

Front raises with hold

-Stand holding a dumbbell by its ends at your chest
-Bring the dumbbell up and circle your head with it returning the dumbbell to your chest 
-Repeat

Db Halo  (10 each direction )

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