Name: Playbook - Bambi fitness fitness - W1/D2 shoulder & arms
Uploaded: 2023-04-24T20:47:33.924Z
Duration: 75 min
Description: W1/D2 shoulder & arms

Are you ready to blow up your shoulders !?

W1/D2 shoulder & arms     !
In today session  we would be targeting our shoulders and arms  !

Use warm up guide before you start to work out to activate muscles! (Upper body resistance)

If you have any questions feel free to contact me through Direct message on instagram

- Begin by pulling barbell  up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat
-you’re going to increase the weight & decrease the weight each set

Barbell clean and press

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

Seated Arnold press

Place two dumbbells on each side of a flat bench. 

Lie down with your chest on the bench and grab ahold of a dumbbell in each of your hands. You can spread your legs on the floor to provide yourself with extra support. 

While making sure you are keeping a slight bend in the elbows, begin to lift both of your arms out to the sides to shoulder height. 

Hold in this position for a count of two then slowly begin to lower the dumbbells to starting position. 

Repeat these steps for your desired number of reps and sets.

Rear delt flys

Perform lateral raise 1st & when completed with minimum rest go straight into rear delts row

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning dumbbell lateral raise

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Shoulder superset

.
Assume a standing position with the bar in front of your body.

Hinge forward, inhale, and grab the dumbbell with a double overhand grip.

Stand up tall and ensure your spine remains neutral.

Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the bar back to the starting position.

Repeat for the desired number of repetitions

Dumbbell shrugs

When finish the 1st work out go straight into the 2nd workout with minimum rest

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position

Cable arm tricep extension

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly
Super set with tricep extension

Rope cable curl

Arm superset 2

- From the half kneeling position perform a single arm press
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides

kneeling shoulder press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- move across two step then perform a mountain 
Then come back to starting position 
Then repeat !

Lateral Mountain climbers

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hang from a bar with arms completely extended
- Raise your knees  higher than your hips
- Keep your core activated
- Hold for time

W1/D2 shoulder & arms

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