Name: Playbook - Zac Perna - Shoulders
Uploaded: 2021-10-27T22:06:15.379Z
Duration: 60 min
Description: Shoulders

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

Sebastian Bannister

Those mechanical drop sets on lateral raises are death haha

Nash Wheeler

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

2. Shoulder Superset (2 Rounds)
- Lateral Shoulder Raises Drop Set
- Cable Rope Front Raises

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

4. Bent over rear delt flies (3 Sets)
- 15 Reps
- 12 Reps
- 12 Reps

- 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. Lateral Shoulder Raises Drop Set
2. Cable Rope Front Raises

- Perform regular side raises
- Perform leanings side raises
- Finish with partial side raises

Lateral shoulder raises drop set

- 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)

Shoulder Superset

- 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

- Begin tipped forward at the hips with a dumbbell in each hand.
- With a slight bend in the elbows and arms extended below your chest.
- Raise the dumbbells up until your arms are in line with your shoulders.
- Lowering with control back to starting position.

Shoulders

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