Name: Playbook - Arash Rahbar - Day 5 - Shoulders, chest & triceps
Uploaded: 2021-03-04T19:37:09.039Z
Duration: 45 min
Description: Day 5 - Shoulders, chest & triceps

Bardia

Upper chest was dead after that drop set! Blood sugar sitting at about 150ish post workout. Going for some cardio now. Really trying to get that integrated into my days. Thanks again!

Patrick

Great workout can feel the pump on my tris

John

Roque

*Shoulders, Chest & Triceps		
- Seated dumbbell press 4 x 10,8,8,8
- Incline smith press 45 degrees 3 x 12,10,10
- 1 arm hammer strength press 3 x 15,12,10
- Side lateral raise 4 x 15,12,10,10
- Incline dumbbell flies	3 x 15,12,10 drop 10
		
*Triceps		
Superset		
- Close grip bench 3 x 10-12 reps
- Dips  m3 x Failure

- Start with your arms at 90 degrees
- Press the dumbbells up to full extension 
- Come down with a controlled movement

Seated dumbbell press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

Turn sideways and press up with 1 arm. Goal is a killer contraction of your peck!

1 arm hammer strength press

- Keep your back on the pad
- Raise your arms with a slight bend at the elbow

Seated side lateral raise

- Keep bend in elbow constant throughout the full ROM. 
- Achieve a good stretch at the bottom. 
- Reach failure on the last 2 sets

Incline dumbbell flies

- Find the right distance between your hands that allows for the most tension on your triceps!  Too close is no hood!

Close grip bench

- Lean slightly forward placing more tension on your chest

Dips

Day 5 - Shoulders, chest & triceps

Mahdi

Syed

Got your program 2 years ago. Started today.

Navid

Day 1 - Chest, shoulders & triceps

Hannah Smith

Kwabena

Brian

Day 2 - Quads, hamstrings & calves

Melo

Arshia

Didn't leave anything on the table! Can't do that with this routine!

DM-X

Day 3 - Back, traps & biceps

I feel well rested. Thanks for the advice haha

Caleb Flynn

Day 4 - Active rest day

Day 5 -  Shoulders, chest & triceps

Been awhile since I have done glute bridges. Thanks for putting them in! Hope you had a great new years!!!

Great workout arash!! Really targeted my hamstrings 🔥🔥🔥

Day 6 - Hamstrings, glutes & quads

Anthony

Back and biceps got a really solid workout! Still feel like they are on fire! Thanks again for everything!

Day 5 - Shoulders, chest & triceps

Community

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