Name: Playbook - Arash Rahbar - Day 5 - Shoulders, chest & triceps
Uploaded: 2021-03-04T19:37:09.077Z
Duration: 45 min
Description: Day 5 - Shoulders, chest & triceps

DM-X

Able to push a little more each day. Thanks again!

Patrick

Absolutely great workout arash! Every workout has been challenging and educational 🔥

Roque

*Shoulders, Chest & Triceps		
- Neutral grip machine shoulder press 4 x 12,10,8,8
- Incline dumbbell press 45 degrees 3 x 12,10,10
- Flat dumbbell press 4 x 12,10,8,8
- 2 arm dumbbell upright row	3 x 15,12,10,10
- Dips leaning forward	4 x 2RIR*
		
Triceps		
Superset		
Cable cross over extensions 3 x 15,10,10
Rope extension 3 x 15,10,10

- Keep your back flat on the pad. - Use range of motion that keeps constant tension on your shoulders!

Neutral grip machine shoulder press

- Keep your back flat on the bench and shoulders back. 
- Press up and together

Incline dumbbell press

- Maintain a tight core and use full range of motion! 
- Slightly tuck your elbows (remove them closer to your torso)

Flat dumbbell press

- Hands shoulder length apart and raise to upper chest level

Upright row

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Get a good stretch and cross your arms over at contraction alternating which arm is in front

Cable crossovers

- Spread rope apart at the bottom for a deeper contraction! - Stay upright and don't allow for your shoulders to overpower!

Rope pushdown

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!

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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