Name: Playbook - Anthony Mantello - W7/D2 Shoulders and Arms
Uploaded: 2022-07-21T22:55:57.909Z
Duration: 90 min
Description: W7/D2 Shoulders and Arms

Cole

AS MANY WARMUP SETS AS NEEDED TO GET TO YOUR WORKING SETS
1. rpe 9
2. rpe 9
3. rpe 9
4. rpe 10
- Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar
- Place an adjustable bench beneath the bar in an upright position
- Sit down on the bench and unrack the bar using a pronated grip
- Inhale, brace, tuck the chin, then lower the bar to the top of your chest
- Exhale and press the bar back up to overhead

Barbell seated overhead press

SET 1 IS A FEEDER SET USING LIGHTER WEIGHT. 
SETS 4&5 IS A DROP SET WITH NO REST BETWEEN 
-Start in a standing position, dumbbells in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

Dumbbell standing lateral raises

NO WARMUP SET
SETS 3 & 4 ARE A DROP SET W NO REST BETWEEN
- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell standing front raises

RPE 9
SETS 3 & 4 ARE A DROP SET W NO REST BETWEEN
- Sit down on the reverse fly machine facing the weight stack and get the seat in the position that allows you to grab the handles so your hands are in line with your elbows and shoulders
- Keep your shoulders down, chest up, and torso upright with your chest glued to the pad
- Push with the side of your hands and pull your arms back until you feel a contraction in your upper back and rear delts
- The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts
- Pause and squeeze the targeted muscles
- Slowly return to the starting position

Machine rear delt fly

**HITTING CLOSE TO FAILURE AT 10 REPS**
RPE 9
- Set the cable machine pulley to a low position
- Grasp the cross crossed cable handles
- With a slight bend at the elbows, Raise the handles laterally up to shoulder height
- Lower the handles with control

Cable lateral raises

RPE 9 (ALMOST FAILURE)
- Keeping your elbows tucked in at your sides grab the rope, tense your core
- Press your hands down until your arms are fully extended
- Spread rope apart at the bottom for a deeper contraction
- Bend the elbows, returning to the starting position

Cable rope tricep pushdown

AS MANY EARMUP SETS AS NEEDED. RPE 9. NEAR FAILURE
- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
-Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell seated overhead tricep extension

GO HEAVY W GOOD FORM
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for reps

Dumbbell alt hammer curls

RPE 9 - NEAR FAILURE
- Grab the barbell or EZ-bar with a narrow underhand grip, and sit down on the preacher curl bench with your feet flat on the floor
- Upper arms and chest to be in contact with the arm pad
- Your chin should remain tucked throughout the movement, arms should be long with a slight bend in your elbows
- Maintain a neutral wrist position and a comfortable grip
While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows
- Continue to lift until the barbell or EZ bar is level with your shoulders
- Finish the movement by squeezing your biceps
- Slowly straighten your elbows to lower the barbell to the starting position

Preacher narrow grip curls

W7/D2 Shoulders and Arms

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

W7/D2 Shoulders and Arms

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