Name: Playbook - Alan Willinger - Shoulders and Arms
Uploaded: 2022-10-08T17:14:56.194Z
Duration: 30 min
Description: Shoulders and Arms

Fill out your shemdiums with this arm workout 💪🏻

- 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

- 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

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

Barbell bicep curls

Circuit A

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep 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 B

Grip the handle with your palms up

Keep your elbow tight to your body as you extend your arm to a straight position 

Squeeze your tricep at the bottom

Underhand Cable Tricep Extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Hip hinge while keeping your spine neutral 

Keep a slight bend in your elbows as you raise the dumbbells up to shoulder height

Lower back under control