Name: Playbook - Ana Snyder - W3/D3 Shoulders + Arms
Uploaded: 2021-11-04T19:33:35.740Z
Duration: 45 min
Description: W3/D3 Shoulders + Arms

Tymbre Jantz

- Hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Superset 1

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

Superset 2

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated arnold press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

W3/D3 Shoulders + Arms

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