Name: Playbook - Zac Perna - W7/D4- Shoulders
Uploaded: 2022-04-27T22:05:52.960Z
Duration: 70 min
Description: W7/D4- Shoulders

1. Lateral Shoulder Raises Drop Set (3 Sets)
- Failure X 3

2. Barbell Military Press (3 Sets)
- 10 reps
- 8 reps
- Failure

3. Shoulder Triset (3 Rounds)
- DB Lateral Raises (15, 12, failure)
- Alternating Front Dumbbell Raises (10, 8, 6)
- Rear Delt Cable Flies (10, 8, 6)

4. Dumbbell Shoulder Press (2 Sets)
- 10 reps
- 8 reps

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

Lateral shoulder raises 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. DB Lateral Raises
2. Alternating Front Dumbbell Raises
3. Rear Delt Cable Flies

- 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

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Alternating front dumbbell raises

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

Rear delt cable flies

Shoulder Triset

- 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

W7/D4- Shoulders

Lily

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

Samuel Hayes

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

Edwin

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

W2/D4- Lower Back

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W7/D4- Shoulders

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