Name: Playbook - Arash Rahbar - Shoulders & Tris
Uploaded: 2022-01-28T18:12:44.261Z
Duration: 45 min
Description: Shoulders & Tris

Sina

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

Seated dumbbell press

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

Side lateral raise with static hold

Pick a weight you can only do for 10 reps.
1-Complete 10 reps
2-Rest 10-15 seconds 
3- Complete 5 reps
4-Rest 10-15 seconds
5-Complete 5 reps

Upright row Cluster sets!!

- Raise dumbbells until your reach shoulder height
- Keep a slight bend at the elbow

Dumbbells front raise on inckine

- Point elbows to the ceiling and lower the bar slowly behind your head. 
- Allow for a deep stretch!

Lying narrow grip preacher bar skull crushers

On the last set-
Pick a weight you can only do for 10 reps.
1-Complete 10 reps
2-Rest 10-15 seconds 
3- Complete 5 reps
4-Rest 10-15 seconds
5-Complete 5 reps

Straight bar cable push down
CLUSTER ON LAST SET

- Keeping your arm parallel to the floor, fully extend squeezing your tricep.

1 arm cable kick back

Shoulders & Tris

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 🥹

Shoulders & Tris

Community

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