Name: Playbook - Arash Rahbar - W4/D6 Shoulders/Arms
Uploaded: 2021-08-20T20:11:55.209Z
Duration: 90 min
Description: W4/D6 Shoulders/Arms

Patrick

Those quick rests are murder! Feels really good after words though!!

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

Dumbbells front raise on inckine

- Raise with arms extended
- Keep core tight

Preacher bar front raise (reverse grip)

Incline dumbbell front raise & preacher bar front raise

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

Military press

- Keep elbow slightly bent 
- Raise until you reach shoulder height

1 arm standing side laterals

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

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

Rope pushdown

- Keep your shoulders rolled back and your core tight! 
- Keep your wrists straight!

Preacher bar cable reverse curls

Rope extensions & cable curls

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

Straight bar preacher curl

- Keep your elbows above head level. 
- Stretch your triceps at the bottoms and extend fully contracting your triceps!

Kneeling overhead tricep extension

- Complete given # of reps while holding opposite arm at halfway point - - Switch arms once completed

1 arm hammer curl opposite arm static hold

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

Static hammer curl & Tricep straight bar pushdown

W4/D6 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/D6 Shoulders/Arms

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