Name: Playbook - Adam Braud - Shoulders and Arms 👊🏻
Uploaded: 2023-05-23T17:41:03.457Z
Duration: 75 min
Description: Shoulders and Arms 👊🏻

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

Be sure to come up at least 90 degrees at the shoulder. 
Control the lower phase but do not allow your arms to hang loose at the bottom. Keep the tension in the delts.

Seated Db Lateral Raise

Preacher curls to regular bicep curls. No rest between the two.

You may have a seated or standing preacher curl.

Whichever one you have, find a position that allows your elbows to touch the pad but still extend all the way open.
 
Allow the bar to lower, getting a stretch in the biceps. 

Without using momentum, bring the weight back to the starting point.

Straight Bar Preacher Curl

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

Bicep Superset #1

Using a challenging weight do your skull crushers then immediately do a close grip bench press with the same weight but go until failure. This should be tough.

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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Tricep Superset #1

Focus on not bending your arms and keeping the pressure on the forearms. If you have access to Fat Gripz to make the grip thicker use them.

Db Wrist Curls

Challenge your grip and core with a solid weight. 

Cover the distance given with each arm separately then rest.

Single Arm Farmers Carry

Shoulders and Arms 👊🏻

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Shoulders and Arms 👊🏻

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