Name: Playbook - Arash Rahbar - Shoulders & triceps
Uploaded: 2022-02-08T16:18:56.884Z
Duration: 90 min
Description: Shoulders & triceps

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

Seated side lateral raise

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

Slight incline 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

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

Neutral grip machine shoulder press

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

Dumbbell shrugs

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

Barbell shrugs

Bend over to 90 degrees and perform a tricep extension. Allow for a hood stretch and contraction!

Bent over tricep rope extension

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

Tricep extension (using rope attachment)

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

Horizontal cable Tricep 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 🥹

Shoulders & triceps

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