Name: Playbook - Zac Perna - Shoulders (Width Focussed)
Uploaded: 2021-11-08T05:16:43.927Z
Duration: 60 min
Description: Shoulders (Width Focussed)

Koby

Best shoulder workout I’ve done in a while🙌💪

Björn Boði

1. Lying Cable Shoulder Raise Drop Set (2 Sets)
- Failure
- Failure

2. Dumbbell Shoulder Press (3 Sets)
- 10 Reps
- 8 Reps
- Failure

3. Shoulder Tri-Set (3 Rounds)
- Barbell Military Press (10, 8, 6 Reps)
- Dumbbell Lateral Raises (Failure- 6-10 rep range)
- Cable Front Raise (Rope)- same as DB Lateral Raises

4. Rear Delt Cable Flies (3 Sets)
- 15 Reps
- 12 Reps
- 10 Reps

- Start by lying face up on a bench and the cables crisscrossed
- Raise your arms to shoulder height, pausing at the top focussing on pushing the weight out to increase the tension on the side delt.
- Lower back to starting position keeping the tension on.
- Drop the weight each set until failure.

Lying cable shoulder raise drop set

- 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

1. Barbell Military Press
2. Dumbbell Lateral Raises
3. Rope Front Raises

- 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

- Keep a slight bend at the elbow.
- Raise your arms until you reach shoulder height. 
- Focus on moving the weight out instead of up to improve shoulder (side delt) engagement.
- Lower with a slow and controlled movement.

DB Lateral raises

- Keep your arms straight and lift the rope to shoulder height. 
- Briefly hold at the top of the movement.
- Lower the rope back to starting position whilst keeping the tension on.

Cable front raise (rope)

Shoulders Tri-Set

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

Note: Consider thinking about pushing out instead of up to improve rear deltoid engagement.

Rear delt cable flies

Shoulders (Width 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 (Width Focussed)

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