Name: Playbook - Arash Rahbar - W3/D6 Shoulders/Arms
Uploaded: 2021-08-18T17:14:09.274Z
Duration: 90 min
Description: W3/D6 Shoulders/Arms

omid

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

Seated Arnold press

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

Dumbbells front raise on inckine

Arnold press & Incline bench front raises

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

Seated side lateral raise

Lower slowly to your upper chest. Keep your back flat against the pad.
Tuck your elbows under the bar

Military press

- Find the right distance between your hands that allows for the most tension on your triceps!  Too close is no hood!

Close grip bench

Sink into the pad as much as possible. Get a good stretch in your biceps and curl all the way up

Spider preacher bench curls

Close grip bench/ spider curls

- Keep your core tight and your shoulders back.
- Lower slowly!

Preacher bar cable curls

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

Rope pushdown

Cable Curls & Rope pushdown

- Avoid swinging or bringing elbows too far forward! 
- These are killer when done properly!

Alternating spider hammer curls

- Keep arms even and balanced
- Lower slowly and fully extend contracting the triceps

2 arm dumbbell skull crushers

Alternating spider hammer curls & Dumbbell skull crushers

W3/D6 Shoulders/Arms

Melo

Really enjoy doing this program. Think this will be my 3 time trough this one.

Patrick

W1/D1 Lower Back/Chest/Rear Delts

Great pump n I feel extremely big all over this will get big in next 4 week .but im double to 8 weeks

Jose

W1/D2 Shoulders/Arms

Kaveh

Workouts have been getting alot better over the last week or so. Have increased how much water I am taking in not sure if that's been helping some. My blood sugar has been doing better over all. Still need to tweak some things. Thanks again!!

W1/D3 Hamstrings/Glutes/Quads

Right now feeling like I am at square one. I feel like I haven’t been as focused with my workouts. But again thanks for the workouts

Cameron

W1/D4 Active Rest Abs/Calves/Cardio

John

Chest and back feel amazing right now! Glad I am going through this again

W1/D5 Upper Back/Chest/Rear Delts

Brandon

W1/D6 Shoulders/Arms

Thanks again for the workout. Hope all is well

Workout was great! My blood sugar started tanking about half way through though. Had to stop for a bit. Still felt good though.

W1/D7 Quads/Hams/Ab & Adductor

W1/D8 Active Rest

Deadlifts feel alot better now! Didn't lift as much today, but felt like I had better form.

W2/D1 Lower Back/Chest/Rear Delts

Blood sugar was extremely high this morning, figured out my insulin pump site had failed. Got it fixed half way through. The workout itself was great, was not 100% there this morning though. Tomorrow is a new day though.

W3/D6 Shoulders/Arms

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