Name: Playbook - Anthony Mantello - W8/D2 Shoulders & Arms
Uploaded: 2022-08-01T21:37:02.303Z
Duration: 95 min
Description: W8/D2 Shoulders & Arms

JJ Dominguez

Cole

Warming up the muscle and joints with this exercise. 1 rep = full movement.

*Dumbbell shoulder warm up

Increase weight each set 

- 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

Warmup as needed
Use same weight for the 4x6
- In a seated position, dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten your elbows, pressing dumbbells overhead 
- Lower the dumbbells down to starting position with control

Dumbbell seated shoulder press

-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

Increase weight each set

-Hold the bar in front of your body palms facing you, arms straight and roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause at full contraction
- Release the bar back down to starting position

Smith machine shrugs

Increase weight each set

- Hold the dumbbells in each hand
- Curl one dumbbell up toward the shoulder, engaging your bicep 
- Lower the dumbbell with a controlled motion
- Repeat with the opposite arm
- Alternating back and forth for time or reps

Dumbbell alt bicep curls

Increasing weight each set

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

Cable dual handle tricep pushdown

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

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

W8/D2 Shoulders & 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!

W8/D2 Shoulders & Arms

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