Name: Playbook - Arash Rahbar - W4/D2 Shoulders/Arms
Uploaded: 2021-08-18T19:28:11.663Z
Duration: 90 min
Description: W4/D2 Shoulders/Arms

Workout felt great! Was debating on if I would go into the gym today. Been struggling with stuff... wanted to head back to the junk... glad I came in. Started a new gym and meet someone I know who I am starting to trust to hold me accountable in the bad areas. Sorry for unloading. But thanks again for the workout.

Patrick

Arms feel great! The static lateral raises are always murder! Slept better last night know that helped.

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

Military press

- Raise your arms until your elbows are about shoulder height
- Lower with a controlled movement

Machine side laterals

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

Seated Arnold 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

- As you extend your arms engage your triceps
- Keep your elbows close to your head

Overhead tricep rope extension

- 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

Don't allow for shoulder activation and make sure to get a full contraction of the tricep completely locking out your arm

Single arm cable tricep extension side

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher curl

- Standing, complete given # of reps woth 1 arm then switch to opposite arm
- Keep core tight and don't swing or bounce!!!

1 arm bicep hammer curl

- Keep your core tight and avoid swinging
- Supinate (twist your wrist inward) at the top of the movement

Bicep Alternating dumbbell curls 2

W4/D2 Shoulders/Arms

Melo

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

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

omid

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.

W4/D2 Shoulders/Arms

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