Name: Playbook - Anthony Mantello - W9/D2 Shoulders & Arms
Uploaded: 2022-08-04T18:43:32.279Z
Duration: 91 min
Description: W9/D2 Shoulders & Arms

JJ Dominguez

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

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

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

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

W9/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!

Grant Garretson

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

W1/D1 D1 Back & Hamstrings

Dalton

Ayden

W1/D2 D2 Chest and Biceps

clarence

W1/D3 D3 Legs

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

John

Francisco

W2/D1 D1 Back & Hamstrings

Oscar

W2/D2 D2 Chest and Biceps

i’m not gonna be able to walk for a week

Hunter Rust

W2/D3 D3 Legs

JOHN

Gabriel

W2/D5 D5 Shoulders and Chest

John Myburgh

W2/D6 D6 Arms

First time user! Back workout was intense But I didn’t see any bicip workouts in this even though it says back and bi’s?

William Aleman

W3/D1 D1 Back & Biceps

Shae

kobe

Fantastic chest pump. Rear delts were cooked too. Thanks Ant 🔥💪

W3/D2 D2 Chest, Triceps, & Rear Delts

Legs are fried🔥🔥🔥. The leg press at the end is killer. Great workout

Colin O’Connell

W3/D3 D3 Legs

W3/D4 D4 Active Rest Day

Alex

Shoulder and chest pump were great. Thanks Ant🔥💪

W3/D6 D6 Shoulders & Chest

Marty

W3/D7 D7 Rest

I thought I used to train my back to the max. I was wrong. Great workout Ant

Conner

W4/D1 D1 Back & Biceps

Chest was very fatigued 🔥💪. Great chest workout. So far I'm seeing a lot of improvement on my lifts and can't wait to keep working hard.

W4/D2 D2 Chest & Rear Delts

Justin

W4/D3 D3 Legs

W4/D4 D4 Rest

Hardest shoulder workout I've done in a while. Great pump🔥.

Cole

W4/D5 D5 Shoulders & Chest

Cisco

W4/D6 D6 Back & Arms

W4/D7 D7 REST

W5/D1 D1 Chest and Biceps

Great back workout. My last are fried 🔥

Jose

W5/D2 D2 Back

My shoulders are absolutely fried. Unreal

Michael

Sjim

Matthew

W5/D3 Shoulders

W5/D4 Upper Pump

W5/D5 Rest

W5/D6 SHOW DAY

W5/D7 REST (Post-Show)

Connor Campbell

Unreal. Can’t wait to follow this plan to a T, push hard and grow with you bro!🤘🏼

W9/D2 Shoulders & Arms

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