Name: Playbook - Zac Perna - Shoulders
Uploaded: 2021-11-29T02:52:05.168Z
Duration: 60 min
Description: Shoulders

1. Dumbell Shoulder Press (3 Sets)
- 10 reps
- 8 reps
- Failure

2. Shoulders Superset (3 Rounds)
- Barbell Military Press (10, 8, failure)
- DB Lateral Raises (failure, failure, failure)

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

4. Shoulders Finisher (2 Rounds)
- Cable Upright Row- Rope (failure, failure)
- Cable Front Raises- Rope (failure, failure)

- 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 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 engagement.
- Lower with a slow and controlled movement.

DB Lateral raises

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

1. Cable Upright Row- Rope
2. Cable Front Raise- Rope

- 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)

- 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 Finisher

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

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