Name: Playbook - Zac Perna - Shoulders
Uploaded: 2021-10-27T22:07:31.172Z
Duration: 60 min
Description: Shoulders

Alex

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

2. Shoulder Superset
- Lying Cable Lateral Raises
- Barbell Military Press

3. Shoulder Superset (3 Rounds)
- Cable Front Raise (Rope)
- Lateral Shoulder Raises (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. Lying Cable Lateral Raises
2. Barbell Military Press

- 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

- 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 Raises

Shoulder Superset

1. Cable Front Raise (Rope)
2. 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)

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

Lateral shoulder raises drop set

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

Shoulders

Community

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