Name: Playbook - Arash Rahbar - W1/D5 Shoulders & Biceps
Uploaded: 2021-08-12T18:49:03.141Z
Duration: 45 min
Description: W1/D5 Shoulders & Biceps

Syed

Fire, hopefully I see some solid growth from this new routine I switched over to💯

William

Dais

Abtin Farshchi

ALFAHAD 

Kwabena

Tough! I didn't show up like I thought I would. Gotta step up to the challenge.

D. Cole

Amir

Sina

Amin

Danial

Roque

Awesome! Feeling the burn in my biceps! All your workouts have had me breaking a sweat! Thanks again man!

Patrick

Ammar

Adam

*Shoulders	
Warmup set	
- Seated dumbbell press 2 x 15,15
Working sets 
- Seated dumbbell press 3 x 10,10,10
- Seated side lateral raise 3 x 12
- Seated arnold press 3  sets 10 drop 8	10-8,10-8,10-8
- Upright rows	4 x 10,10,12,12

*Biceps
Warmup sets		
- Seated dumbbell curls 2 x 15,15
Working sets 
- Seated dumbbell curls 3 x 12,12,10
- Standing straight bar curl 4 x 8,8,10,10
Superset		
- Preacher machine curl 3 x 10
- Standing rope curl 3 x 10

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

Seated dumbbell press

Shoulder warmup

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

Seated side lateral raise

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

Seated Arnold press

- Hands shoulder length apart and raise to upper chest level

Upright row

- Engage your biceps as you go up
- Lower with a slow and controlled movement

Seated 2 arm dumbbell curl

Bicep warmup

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- Sit low on the seat so your armpits are tight on the pad 
- Focus on only using your biceps

Preacher machine curl

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Superset

W1/D5 Shoulders & Biceps

That was bad ass, I’m glad I switched over

W1/D1 Chest & triceps

Matt

John

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

W1/D3 Active rest day - abs & calves

FYI This is missing some squats in the tracking/demo video section. They show up in the summary but not the actual workout.

W1/D5 Shoulders & Biceps

Community

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