Name: Playbook - Alexander Konevsky - W1/D3 Shoulders | Triceps | Abs
Uploaded: 2022-05-06T01:26:42.340Z
Duration: 90 min
Description: W1/D3 Shoulders | Triceps | Abs

Side delts x 2
Front delt x 1
Triceps x 3
Abs x 1

- Set the height of the machine so it sits right under your elbows 
- Raise your arm to your side up to or slightly above shoulder height following the resistance profile of the machine
- Slowly lower the machine back to the starting position keeping as much tension on the lateral deltoid as possible
- Avoid shrugging the weight up with your traps and use momentum created by other muscle groups sparingly

Machine lateral raise

- Hold a pair of dumbbells to your side
-Maintain a slight bend in your elbow
- Raise your arm to your side up to or slightly above shoulder height 
- Slowly lower the weight back to the starting position keeping as much tension on the lateral deltoid as possible
- Avoid shrugging the weight up with your traps and use momentum created by other muscle groups sparingly

Dumbbell lateral raise

- Lay back on a high incline bench with your feet planted firmly into the ground for stability 
- Kick two dumbbells up to your comfortable shoulder pressing position
- Press the dumbbells up to full arm extension keeping your elbows tucked in slightly. It is best for your shoulder health to avoid completely flaring the elbows 
- Lower them to the starting position slowly and repeat

Dumbbell seated shoulder press

Superset

- Hold a bar in front of your body with your palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin keeping the bar as close to your body as possible
- Pause at the top for a split second for a better contraction
- Return the bar back to its starting position and repeat

Upright row

Raise a barbell up and in front of you keeping your arm fully extended using your anterior deltoids to initiate the movement
- Keep your core tight and glutes engaged for stability
- Avoid any swinging and minimize body movement as much as possible to keep more tension on the anterior deltoids

Barbell front raise overhand grip

- Begin with a rope attachment in both hands and elbows bent at 90 degrees
- Lock your elbows into place right beside you, pressed into your ribcage 
- Extend your elbows while actively engaging your triceps until it is fully contracted 
- Slowly bring the rope back into its starting position and repeat

Cable rope triceps extensions

- Lay back on a high incline bench
- Start with your arm crossed over and behind your head with your elbows bent 
- Extend your arm bringing the dumbbell up above you, fully contracting the long head of the tricep
- Bend at the elbow to lower the dumbbell back to its starting position
- Complete the desired reps and repeat on the opposite side

Dumbbell single arm overhead tricep extension

- Begin by sitting firmly into the seat keeping your back upright to keep the movement more tricep biased. Leaning forward makes it more chest biased
- Place your palms onto the end of the dip machine levers 
- Fully extend your arm and contract your triceps as you lockout your arm
 - Slowly bring the lever back up to its original starting position and repeat

Dip machine tricep biased

- From a high pulley, hold the ends of a rope attachment just above or just forward of your face
- Roll your ribs towards your hips while aiming to touch your elbows to your knees to fully engage your abs
- Slowly return back to starting position and repeat

Cable crunches

W1/D3 Shoulders | Triceps | Abs

W1/D1 Chest | Side Delts | Abs

W1/D2 Back | Hamstrings | Traps | Biceps

W1/D4 Quad Focused Leg Day | Calves

W1/D5 Arms | Rear Delts | Abs

W1/D6 Rest

W1/D7 Rest

W2/D1 Chest | Side Delts | Abs

W2/D2 Back | Hamstrings | Traps | Biceps

W2/D3 Shoulders | Triceps | Abs

W2/D4 Quad Focused Leg Day | Calves

W2/D5 Arms | Rear Delts | Abs

W2/D6 Rest

W2/D7 Rest

W3/D1 Chest | Side Delts | Abs

W3/D2 Back | Hamstrings | Traps | Biceps

W3/D3 Shoulders | Triceps | Abs

W3/D4 Quad Focused Leg Day | Calves

W3/D5 Arms | Rear Delts | Abs

W3/D6 Rest

W3/D7 Rest

W4/D1 Chest | Side Delts | Abs

W4/D2 Back | Hamstrings | Traps | Biceps

W4/D3 Shoulders | Triceps | Abs

W4/D4 Quad Focused Leg Day | Calves

W4/D5 Arms | Rear Delts | Abs

W4/D6 Rest

W4/D7 Rest

W5/D1 Chest | Side Delts | Abs

W5/D2 Back | Hamstrings | Traps | Biceps

W5/D3 Shoulders | Triceps | Abs

W5/D4 Quad Focused Leg Day | Calves

W5/D5 Arms | Rear Delts | Abs

W5/D6 Rest

W5/D7 Rest

W1/D3 Shoulders | Triceps | Abs

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