Name: Playbook - Ana Snyder - W4/D3 Shoulders + Arms
Uploaded: 2021-11-04T19:33:35.766Z
Duration: 45 min
Description: W4/D3 Shoulders + Arms

Pike Push Up with Elevated Feet

- 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

-Stand holding a dumbbell in either hand by your side.
-Slightly bend your knees and raise the dumbbells directly in front of you to shoulder height.
-Bring the dumbbells directly to lateral position and then lower to the starting position.
-Repeat the sequence

DB front raise to lateral raise

- 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

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

- Hip hinge forward and keep a slight bend in the elbows
- Raise both of your arms out to the side
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

DB rear delt fly

Superset 3

W4/D3 Shoulders + Arms

Givel

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