Name: Playbook - Adair Hoffert - 2/4/2024 shoulder & triceps
Uploaded: 2024-03-03T17:57:24.597Z
Duration: 60 min
Description: 2/4/2024 shoulder & triceps

Step into your power zone! Gear up and blast those shoulders and triceps into next-level strength. It's time to sculpt, define, and conquer. Let's show the world what you're made of - are you ready to rise above the rest?

Stand with back to cable
Grab ring with reverse grip at 90 degree angle
Pull ring down to side and repeat
Complete on each side

Dring reverse pulldown

This is your starting position. Keeping your torso stationary, raise the handle diagonally across your body until your arm is fully extended and parallel to the floor. Reverse up your motion to the starting position. Complete your desired number of repetitions and then repeat on other arm

Reverse cable fly

- Raise your elbow
- Extend your arm engaging your tricep
- Focus on a slow controlled movement

Bent over one arm tricep extension (left)

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

In a seated position, hold a pair of dumbbells at your side. This will be your starting position.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
At the top of the exercise move the weights out in front of you, keeping your arms extended.
Lower the weights with a controlled motion.
On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
Lower the weights to the starting position.

Seated Front raise to lateral raise

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell shoulder shrugs

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Start by standing with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

2/4/2024 shoulder & triceps

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