Name: Playbook - Bambi fitness fitness - W1/D5 shoulders & arms
Uploaded: 2024-01-06T16:39:39.723Z
Duration: 70 min
Description: W1/D5 shoulders & arms

Are you ready to blow up your shoulders !?

W1/D5 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)

Use upper body stretch guide at the end of
the session

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

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Body weight warm up

- 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

grab the barbell so that your palms are facing towards your body.

Pick up the weight and lower it down in front of your face down to your chest.

Push the weight upwards till your arms are almost locked out.

Lower the weight back down to your chest. This completes one repetition.

Reverse grip military press

When completed the 1st workout go straight into the 2nd workout with minimum rest

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Increase weight each set

Barbell military press

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Shoulder arms superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin with a dumbbell in both hands
- Curl  one dumbbells  towards your shoulders 
- Slowly lower down until arms are extended
- then repeat with the other hand

Alternating bicep curl

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press kneeling

From a lying position 

With a straight arm weight placed directly over the centre of mass ( above shoulder )

Contract your core, arm stays straight & push through at the top

Landmine single arm sit up

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