Name: Playbook - Albert Pepaj - W1/D5 Shoulders / Arms
Uploaded: 2022-03-21T01:31:30.438Z
Duration: 90 min
Description: W1/D5 Shoulders / Arms

This was such a good workout ngl. I felt every part of it. The rear delts though i recommended swapping that with line machine going from low to high but focusing on upper rear chest. Relax your pecs and focus on pulling with your shoulder/ back to engage rear delts!

Edgar

- Hold DB's at your shoulders to start 
- Keeping a long spine, press DB's overhead as you engage your shoulders 
- Press with force and lower slowly

Db shoulder press

- Sit on a bench with a long spine 
- Hold DB's down by your sides with palms facing your body 
- Raise DB's laterally keeping your elbow slightly bent 
- You should feel it in your medial delt

DB lateral raise

- Sit at the end of a bench and lean forward with a long spine 
- Lengthen your arms down by your sides on an angle 
- Row the elbows up and back as you engage the rear delts 
- Play with the angle of your elbows so that you feel it in the back of your shoulders 
- Keep your spine in neutral throughout

DB rear delt flies

Superset

- On an incline bench, start with your arms down by you sides with your arms rotated so your palms face out 
- Bend at the elbow and bring the weights towards your shoulders as you activate the bicep 
- Stabilize at the elbow 
- Move in a slow and controlled manner

Incline DB Curl

- Sit on an incline bench and hold bb at an angle 
- Bend at the elbows and lower bb behind you 
- Lengthen arms fully as you contract the tricep 
- Keep your elbows stabilized and your shoulders pressed down throughout

Skullcrushers

- Press the back of your arms against the padding as you curl the barbel towards your shoulders 
- Hold for 2s at the top 
- Keep elbows stabilized throughout

Preacher Curl

- Lay on flat bench with hands a little wider than shoulder distance 
- Lower bar towards your chest with control 
- Press barbel back up as you squeeze into the pecs

Close Grip BP

- Stand with feet together and upper body hinged forward at an angle 
- Keeping your elbows stabilized, press the v-bar down as you lengthen the arms and squeeze into the triceps 
- Keep your spine in neutral and core engaged throughout

V-Bar PD

Rope Hammer Curl

W1/D5 Shoulders / Arms

Endrit

Fucking brutal but achieving is the best reward!

W1/D1 Push

Please i have done this program for 2 months can i have the new one.
Thank you

Capajev

Not gonna lie this was not too bad. I think rear delt can be triggered better with line machine to keep that tension. I dont believe the rear delt flies are as affected. Overall pretty good upper back burn and good little bicep pump 😊

W1/D5 Shoulders / Arms

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