Name: Playbook - Tito - Shoulders & Arms
Uploaded: 2022-06-09T21:10:37.825Z
Duration: 45 min
Description: Shoulders & Arms

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start in a push up position, hands slightly forward of body
- Bend elbows until forearms are flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Tricep plank press

Superset

- Hammer curl dumbbells to 90 degrees
- Keeping your elbows bent, raise your arms to shoulder height
- Extend your arms to straight
- Lower back to starting position

Poliquin raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly