Name: Playbook - Adam Braud - Chest, Shoulder, and Arms
Uploaded: 2024-12-02T21:10:34.535Z
Duration: 75 min
Description: Chest, Shoulder, and Arms

Set the back of the bench, a bit higher. Focus on a full range of motion and depth at the bottom. Do you want to make sure that you are stretching the upper chest and shoulders?

Db Incline Bench press

Sitting on the bench or seat, be sure your torso is stable.

Lifting the dumbbells to shoulders, find a good position that is comfortable for your shoulder joint.

Press the dumbbells (dbs) straight up and pause a sec. 

Lower the dbs as far down as is comfortable for the shoulder. Do not force them to stretch. 

Repeat.

Seated Dumbbell Shoulder Press

Focus on using your rear delts in this movement. Control the range of motion during the entire time. Don't just let the weights just drop.

Seated Db Bent Lateral Raise

Do a set of bicep curls, followed immediately by skull, crushers, and rest for the given amount of time. Repeat.

Hold a barbell in your hands with your palms facing up.

Curl the bar toward your chin or higher, being sure to squeeze at the top.
 
Lower back down with a slow and controlled motion.

Barbell Bicep Curls

Using a barbell and lying on a bench, lower the weight to your forehead. 

Be sure to keep the elbows pointed at the ceiling and stationary as best you can. 

Using no momentum, extend fully to lockout. 

Do not short-change the range of motion.

Barbell Skull Crusher

Bis and tris

Do you want to do the dumbbell high row for reps given focusing on flaring the elbows out to be sure and pull with your rear dealt. Then you move onto the butterfly lateral raise and what you focus on controlling the dissent and pressing your shoulders up to your ears at the top. These will burn

Bending over while using your core and hamstrings to stabilize you, grab your dumbbells (dbs). 

Row straight flaring your elbows out to focus on hitting your upper back and rear deltoids. 

Try not to use momentum

Dumbbell High Row

Starting with lighter dumbbells (dbs), hold them in front of you. You will need to bend forward a bit. 

Using a tiny bit of hip movement, bring the dbs up while rotating your hands and shoulders so that your knuckles are facing away from you. 

Only go as high as you can comfortably go. 

At the top of the motion, press your shoulders up to engage your traps.

Db Butterfly Lateral Raise

Db High Row + Butterfly lateral Raise

As many new tax as you can, with a good form, followed by plank hold for time given

Hang from a bar.

Tuck your knees up in a controlled manner.

Do not swing back and forth.

Focus on activating your core.

Lower and repeat.

Hanging Knee Tuck

Elbows under shoulders and hands out front.

Engage your core and hips. 

Notice my back is slightly rounded. This happens when you focus on flexing your core. 

Do not allow your hips to drop past your chest. This will hurt your low back.

Chest, Shoulder, and Arms

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