Name: Playbook - Alan Willinger - Week 3-4, Day 5: Shoulders + Abs + Arms
Uploaded: 2023-07-30T19:14:42.626Z
Duration: 45 min
Description: Week 3-4, Day 5: Shoulders + Abs + Arms

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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 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

Rope tricep extension

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- 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

- Raise the cable handle with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise cable

Place cable at core height

With your elbows slightly bent, rotate the handle from the outside of your right hip to the outside of your left hip

Return to the starting position under control 

Maintain an athletic stance and brace your core

Cable Twist

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Week 3-4, Day 5: Shoulders + Abs + Arms

Gave me a good pump and overall was great of a workout

Patrick Sterling

John

Syed

Week 1-2, Day 1: Back + Biceps

Alex

Good workout liked the references to know the proper form

Week 3-4, Day 5: Shoulders + Abs + Arms

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