Name: Playbook - Arash Rahbar - Shoulders & traps
Uploaded: 2022-05-08T13:03:05.969Z
Duration: 90 min
Description: Shoulders & traps

Everything feels great right now! When posing correctly can see a cap on the shoulders, they also seem to be more rounded now.

Patrick

Goal here is to FILL the muscle with blood and get a SUPER PUMP

Seated side lateral raise

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

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

Complete given number of reps with one arm while opposite arm is held parallel to the floor (static hold)

- Keeping arms straight shrug your shoulders up towards your ears and pause for full contraction

- Raise your shoulders 
- Squeeze your traps as you go up without bending your elbows!
- Pause and return to the initial position

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

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

- Hold on parallel to the floor as you extend out fully, contracting your tricep

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

خیلی برنامه زیباه ممنون

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

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