Name: Playbook - Victoria D’Ariano - W4/D1 - Shoulders
Uploaded: 2021-01-18T11:48:30.851Z
Duration: 60 min
Description: W4/D1 - Shoulders

Jennifer

1.	Field Goals 4 x 10 reps

2.	Seated Smith Machine OR Barbell Military Press 4 x 15, 12, 10, 10 (increase weight throughout)

3.	Incline Bench Lying Lateral Shoulder Raises 4 x 10-12 reps

4.	Premade Barbell Upright Rows 4 x 10 reps

5.	Alternating Frontal Raises to Lateral Raises 4 x 8 reps for both

6.	Reverse Pec Deck Rear Flyes 4 x 12 - 15 reps

-Warm-up focused
-Using DB’s
-Start with your arms bent and at your chest level, with palms facing down.
- Bring your hand to the ceiling while rotating your shoulder to form a 90 degree angle.

Field Goals

-Increase weight as reps decrease
-Using a smith machine or military press bar / machine
-Sit on a Bench 
-Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. 
- Once you pick up the bar with the correct grip length, lift the bar up over your head by extendning 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.

Seated Smith Machine Shoulder Press

-10-12 reps/arm
-start lying down on an incline bench.
-start with the DB resting on the side of your body.
-slight bend of the arms, think about squeezing the delt and then lifting up the weight with your elbow leading.

Incline Bench Lying Lateral Shoulder Raises

- Stand tall with a barbell at hip height, arms shoulder width or slightly wider.
- Bend at the elbows to bring the bar up vertically, until it reaches chest height.
- Pause and return the bar to hip height.

Pre-Made Barbell Upright Rows

-8 reps for both
-chest up, shoulders rolled back and core engaged.
-keep a slight bend in your arms.

Alternating Frontal & Lateral Raises

- Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
- In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
- Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
- Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Pec Deck Rear Delt Flyes

W4/D1 - Shoulders

Flore

Oh i feel my muscles 😂 i mean this part of body i trained less rhan other and nice that now i start work on my shoulders

Kristina

Michaela

W1/D1 - Shoulders

Lydia Quinones

W1/D2 - Back + Biceps

Love it as always but I do wish you could swap out exercises if you are not able to do one of them!

Laura

Amber

Danielle

W1/D3 - Legs

W1/D5 - Chest + Triceps

Casandream

Demi

Your program helps me not hate quad day as much 😂😂

Kerry

W1/D6 - Legs

W2/D1 - Shoulders

W2/D2 - Back + Biceps

Tiffany Lindsay

Jade

W2/D3 - Legs

W2/D5 - Chest + Triceps

Anonymous

I have the biggest love hate relationship with those squat holds 😂🥵

Kendra

W2/D6 - Legs

W3/D1 - Shoulders

W3/D2 - Back + Biceps

W3/D3 - Legs

I love these work outs! I feel amazing after

maria

W3/D5 - Chest + Triceps

Waiting on the day I can do the squats for 30 seconds without taking a break 😰

W4/D1 - Shoulders

Community

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