Name: Playbook - Zac Perna - Shoulders
Uploaded: 2022-02-06T01:40:07.290Z
Duration: 60 min
Description: Shoulders

The first exercise really helped warm up my shoulders. I definitely enjoyed this workout and looking forward to bribing my shoulders as they are my weakest and slowest to grow lol

Jordan

Dylan Ching

Workout of The Week!

Hey everyone- here's a shoulder workout I've been absolutely loving lately. Let me know how you go with it!

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

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

3. Shoulder Superset (2 Rounds)
- Seated Dumbbell Shoulder Press
- Cable Upright Row (Rope)

4. Seated Rear Delt Row (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

- Lying face up on a bench and cables crisscrossed
- Raise your arms to shoulder height, pausing at the top
- Lower back to starting position
- Dropping weight each set

Lying cable shoulder raise drop set

- 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. Seated Dumbbell Shoulder Press
2. Upright 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

- Grab the rope with a loose grip.
- Pull up, leading with the elbows to about chin height.
- Hold at the top before slowly lowering to starting position.

Cable upright row (rope)

Shoulder Superset

- 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

Shoulders

Björn Boði

David

Chest

Sweet back workout 
My lats are becoming wings lol

Lats are right off the bone 🍖. mad pump 💪🏽

Back (Lats)

Brutal but my arms look like canons now so we’ll take it!

Jake

Mike B. 

Hoollyyy sh*t this is the best and hardest arm workout I’ve ever done. Well done Zac keep up the good work.

Martin

Arms

Most intense back workout I’ve had 
I love it. I personally love back workouts and really want my lats to pop out

Lower Back

Legs (Quad Focussed)

Best chest workout I had in awhile. I was able to push myself so hard and really bring up the weight on the dumbbells

Shoulders

Community

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