Name: Playbook - Ben Chidiebele - Shoulders, Biceps, & Triceps Workout
Uploaded: 2021-12-03T16:55:09.876Z
Duration: 75 min
Description: Shoulders, Biceps, & Triceps Workout

Khalil

Dylan Ching

- Dumbbell Shoulder Press
- Single Arm Side Cable Raise
- Front Dumbbell Raise
- Rear Delt Dumbbell Raise
- Incline Skullcrusher
- One Arm Dumbbell Hammer Curl
- Cable Bicep Curl
- Rope Triceps Extension
- Machine Bicep Curl
- Bodyweight Dips

Dumbbell Shoulder Press (4 x 8-12)

When doing this, keep the elbow angle the same throughout the entire movement. Most cable machines will only have you doing 10-30lbs max. Keep chest upright, core tight and move in a fluid motion

Single-Arm Side Cable Raise (4 x 10-12)

Grab dumbbell and raise in front you. Keep a slight bend in your elbow and avoid having your fingertips under the dumbbell when raised (rewatch video to understand)

Front DB Raise (4 x 10-12

Rear Delts Dumbbell Raise (4 x 10-12)

Incline Skull Crusher (3 x 10-12)

Using 2 dumbbells for hammer curl, use 1 to perform curls and hold the other and perform the movements. After finishing one arm, promptly switch to train the other arm.

One Arm DB Hammer Curl w/ hold (3 x 8 each arm)

Standing, facing away from the cable machine, grasp the handle. Keep both shoulders forward and in line the entire movement and aim to keep upper arm still. Only elbow joint should be moving

Cable Bicep Curl (elbow back facing away) (3 x 10)

Using Long rope (preferred) or regular rope, activate your core and keep chest upright. Firmly grasp the rope and complete full range of motion of the triceps extension movement

Rope Tricep Extension (3 x 10)

Machine Bicep Curl (3 x 10)

Keep chest up and forearm upright. Avoid swinging your legs and if needed, use the assisted machine

Shoulders, Biceps, & Triceps Workout

Community

More workouts from Ben Chidiebele

Shoulders, Biceps, & Triceps Workout

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Ben Chidiebele

Community