Name: Playbook - Bambi fitness fitness - W4/D4 Shoulder & arms
Uploaded: 2023-10-02T12:41:59.885Z
Duration: 60 min
Description: W4/D4 Shoulder & arms

W4/D4 Shoulders & arms   !
In today session  we will be targeting our shoulder & arms  !

Use warm upper body warm up guide before you start to work out to activate muscles!

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

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

a seated position in the machine with the handles set at roughly shoulder height.

Grab the handles with a pronated or neutral grip.

Inhale and press directly overhead.
Slowly lower the handles back to the starting position.

Shoulder press machine

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

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

Seated Arnold press

a seated position in the machine with the handles set at roughly shoulder height.

Grab one of  the handles with a pronated or neutral grip with one hand 

Inhale and press directly overhead.
Slowly lower the handles back to the starting position.

Single arm shoulder press machine

- 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

Grip the bar with an overhand grip (palms facing away from you). 

Aim to keep your arms shoulder-width apart.

Keep your arms straight. Don’t bend your arms and stay relaxed.

Hang for the time period

W4/D4 Shoulder & arms

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