Name: Playbook - Zac Perna - Shoulders (Rear Focussed)
Uploaded: 2021-11-29T03:12:41.032Z
Duration: 60 min
Description: Shoulders (Rear Focussed)

1. Rear Delt Cable Fly (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

2. Barbell Military Press (3 Sets)
- 12 Reps
- 10 Reps
- Failure

3. Shoulder Superset (3 Rounds)
- Seated Dumbbell Press (10, 8, 6 Reps)
- Seated Rear Delt Row (12, 10, 10 Reps)

4. Lying Cable Lateral Raise (3 Sets)
- 15 Reps
- 12 Reps
- Failure

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable flies

- Stand with your feet shoulder width apart and brace your core.
- On the way up, bring the barbell overhead and stop just short of locking out your elbows.
- Lower weight down to your chin (or at least eye level) and press back up overhead.

Note: Stay very conscious of your back and not leaning back/arching too much as you fatigue.

Barbell military press

1. Dumbbell Shoulder Press
2. Seated Rear Delt Row

- Have bench set up at 90 degree angle to increase shoulder engagement.
- On the way up, focus on tensing your shoulder and stop just short of locking your elbows out.
- Slowly lower back down to comfortable range (at least eye level).

Note: You can bring your elbows slightly forward to improve the contraction and also rotate your hands slightly inwards for comfort. If you can lower the dumbbells to your chin for extra range comfortably, then do so.

Dumbbell shoulder press

- Bend at the elbows, pulling the dumbbells up and back with your rear delts.
- Try to relax the traps and keep the shoulders low to engage the rear delts more.

Seated rear delt row

Shoulder Superset

- Use either wrist cuffs or handles as attachment and have hands crisscrossed facing one another.
- On the way up, focus on pushing out as opposed to up to engage the side of the shoulder (medial head).
- Hold the contraction briefly at the top, then slowly lower whilst keeping tension on.

Lying cable lateral raise

Shoulders (Rear Focussed)

Make it longer. It doesn’t last 60 min with breaks.

Tyler

Those drop sets killed my shoulders, good pump I didn’t know what to do with my arm after the set

Shoulders (Rear Focussed)

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