Name: Playbook - Arash Rahbar - Shoulders & Triceps
Uploaded: 2022-03-20T23:59:32.790Z
Duration: 60 min
Description: Shoulders & Triceps

Entire workout felt great! Feel like I am making progress. Thanks again!

Patrick

Hey guys
Today I'd shoulder day but I'm hitting some abs aswell! If you haven't done abs do them with me. If you have done them recently and are sore, skip them!

- Keeping your core tight raise your knees up as high as possible toward your armpits. 
- Avoid swinging

Hanging knee ups

- Pull up keeping the handle close to your body
- Lead with your elbow
- Engsage you trap as you pull

1 arm cable upright row

- Lower the bar slowly behind the head
- Stop several inches from your neck
- Find a comfortable and safe position

Behind the neck shoulder press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Side laterals using plates

- Hold the bar with a wide grip
- Pull up until you reach chin height

Preacher bar upright row

- Keep a slight bend at the elbows as you raise
- Raise to shoulder height
- Keep core tight throughout the movement

Cable front bar cable raise

Upright row/front raises

- Extend one leg straight out and extend arms behind your head
- As you pull your leg in sit up extending your arms overhead
- Continue woth opposite leg

Weighted dead bugs (kettlebell)

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

Keep arms parallel to the floor. Get a deep stretch and extend out fully contracting your triceps!

Kneeling tricep overhead extension

Keep your arm (shoulder to elbow) perpendicular to the floor. Slowly Lower dumbbell across your body and press back up using your tricep

1 arm tricep cross body extension

Shoulders & Triceps

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

LEGZZZZZZ

D. Cole

Shoulders & Tris

The first set was killer! Have a lot on my mind right now I know I wasn’t as focused as I should have been. I really appreciate that you take the time to put these together for us. Take care coach

BACK & REAR DELTS

Chest & Bi

Woke up late and just did a quick workout with this one.

Active recovery

Killer workout! Definitely felt stronger this time. Thanks again!

Everyday new challenge and is always accepted

Please change your workout split ..bring something new brother

Susant

Legs

We on to the mountain top. Everyday is a great challenge and is always accepted

Back & rear delts

Abs & Calves

LEGZZ

You really pushing  me to my limit. Didn’t even know I could go harder

A week and am feeling amazing already can’t wait to see what the future holds

Workout was great definitely felt like my back was on fire, I just haven’t been getting a lot of sleep so I know it could have been better on my part

BACK

Workout felt great! Arms and chest are burning!

Abs, Calves & cardio

Back and rear delts

Strength is definitely going up, really good workout, shorter but still intense! Thanks again!

It was good ..when will u change the workout splits ??

Was going to hit legs today but woke up to late. Will hit them tomorrow. Great core workout! Core is definitely burning right now!

Workout was great, I know I could have done better though. Was still underestimating how much weight I can lift safely. Thanks again for putting these workouts together

Felt really good! Kinda lost steam near the end, have a lot on my mind right now. Thanks again!

Back day

Just wanted to start week off with a chest workout. Felt a lot better then when I did it the other day, felt a lot stronger and seemed to have an insane pump going!

Shoulders felt and looked really good! Weight still staying in the mid to low 190’s and blood sugar did better today

Felt really good to do a back workout again. With the way life has been lately haven’t been on track. Blood sugar started dropping near the end. Need to adjust some settings and look at at my food in the morning. Been also trying to get a little cardio in everyday. 20 min at max incline for 2.6 or so. Or the stair stepper.

Really felt a lot stronger with this one! Thank you again!!

Well, that’s all I have energy for today. It’s noon, I’m gonna eat a sandwich and take a nap. DONE. 10/10 would pump again.

Robin

Workout felt great! I know I have a mental block on the barbell bench press. Almost impossible for me to get up to or past 245lbs getting form down though, so that’s good.

Chest & biceps

Seany

Leg Day!

The pit squat and both single leg workouts were murder!!!

Shoulders & Triceps

Community

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