Name: Playbook - Arash Rahbar - W5/D5 Shoulders & biceps
Uploaded: 2021-02-22T23:12:52.533Z
Duration: 45 min
Description: W5/D5 Shoulders & biceps

Syed

Abtin Farshchi

Cameron

Patrick

Alireza

*Shoulders	
Warmup
 - Smith behind the neck press 2 x 20,15
Working sets
- Smith behind the neck press 3 x 10,10,10
- Seated dumbbell press (slight incline) Cluster set  4 x 5,5,5,5cs
- Seated incline side lateral raises 4 x 8,8,12,12
- Dumbbell upright row drop set  3	 10 drop 10 x 3
		
*Biceps	
Warmup	
- Seated alternating dumbbell curl	2 x 20,15
Working sets
- Seated alternating dumbbell curl	op set 3 x 10,10,10 drop 10
- Preacher machine curl 4 x 5,5,5,5
- Standing hammer curl with static hold 3 x 8,10,12
- Standing cable curl with arm parrallel to the floor 3 x 15,12,10

- Start with your arms at 90 degrees
- Press until you reach full extension

Smith behind the neck press

Shoulder warmup

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

Seated dumbbell press

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

Seated side lateral raise

- Pull straight up letting your elbow flare out

Single arm dumbbell upright row

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

Seated 2 arm dumbbell curl

Bicep warmup

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

Preacher machine curl

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

1 arm hammer curl opposite arm static hold

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

Preacher bar cable curls

W5/D5 Shoulders & biceps

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

William

Dais

W1/D1 Chest & triceps

Matt

John

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

ALFAHAD 

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.

Maybe more body weight stuff like push or pull ups with an arm day

Landon Dollar

W1/D4  Legs

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

W5/D5 Shoulders & biceps

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