Name: Playbook - Alan Willinger - Shoulders + Arms
Uploaded: 2024-02-27T15:08:25.873Z
Duration: 40 min
Description: Shoulders + Arms

Push-up x25

Skull crusher 4x12
Seated curl 4x10
Seated side raise 4x12

Barbell curl 3x8
Lying skull crusher 3x10
Shoulder press 3x8

Hammer curl 3x12
Cable tricep push down 3x15

Push-up x25

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups

- Start with your arms extended above your shoulders 
- Bend at the elbows lowering the dumbbell towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Circuit A

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Circuit B

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl standing

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Shoulders + Arms

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