Name: Playbook - Alexander Konevsky - W5/D6 Side Delts | Triceps | Abs
Uploaded: 2022-05-08T06:34:56.706Z
Duration: 90 min
Description: W5/D6 Side Delts | Triceps | Abs

Lateral Delt x 2
Anterior Delt x 1
Tricep 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 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

Barbell upright row

- Hold a pair of dumbbells to your side
- Raise one arm forwards and up to or slightly above shoulder height 
- Slowly lower the weight back to the starting position keeping as much tension on the anterior deltoids as possible
- Do the same for the other arm and repeat 
- Use momentum created by other muscle groups sparingly

Dumbbell front raises

Superset

- 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

- 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 tricep extension

- 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

- From a plank position, bend at the elbows lowering your chest towards the floor 
- Keep your elbows tucked towards the side of your body and avoid letting them flair excessively
- Lockout your triceps to bring yourself back to your starting position and repeat

Tricep biased push up

- 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

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W2/D2 Side Delts | Triceps | Abs

W2/D3 Rest

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W2/D6 Quads | Calves | Biceps

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W3/D1 Rest

W3/D2 Back | Hamstrings | Traps

W3/D3 Chest | Side Delts | Abs

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W3/D6 Rest

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W4/D1 Chest | Side Delts | Abs

W4/D2 Quads | Calves | Biceps

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W4/D4 Rest

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W4/D7 Quads | Calves | Biceps

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W5/D2 Rest

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W5/D4 Chest | Side Delts | Abs

W5/D5 Quads | Calves | Biceps

W5/D7 Rest

W5/D6 Side Delts | Triceps | Abs

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