Name: Playbook - Best Fitness - W3/D3: Men’s Beach Body (Shoulders/Arms)
Uploaded: 2021-01-18T11:48:45.287Z
Duration: 45 min
Description: W3/D3: Men’s Beach Body (Shoulders/Arms)

Today we will be doing giant sets. Heckin great right? Not really. 3 straight exercises without rest. We’re targeting the shoulders, biceps and triceps. Still not as bad as leg day... enjoy!

Focus on the rotation and sit up nice and straight. Light weight here everyone, we’ve got plenty of sets coming at us 😋

Arnold Press

Focus on the stretching sensation in your bicep at the bottom. Ouch. Make sure you keep your elbows back when you bring the weight back up.

Incline Curls

The reverse grip makes the extra challenging, so start light. Start with the weight stacked over your shoulders. Bring it back over your forehead and find the stretch in the back of the arm.

Reverse Grip Skull Crushers

Giant Set I

Keep your shoulders down. Try and avoid the shrug. Think of pushing your arms away from you rather than lifting upward.

Lateral Raise

Make sure to use an EZ bar and not a straight bar. Unless you hate your wrists for some reason. Don’t try and bring the bar as high as you would on a regular curl. Reverse grip should end just above 90 degree at the elbow.

Reverse Grip Curl

Start with the weight stacked over your shoulder and bring it down behind your head. You can let the elbow move slightly on this one.

Standing Overhead Tricep Extension

Giant Set II

Keep the chest down and squeeze the shoulder blades at the start of the raise. Focus on opening up your chest.

Chest Supported Rear Delt Raise

Control the movement is please! You can move the elbow forward as you bring the weight up, just make sure you control the way down.

Standing Alternating Curls

These are deceptively difficult. Make a fist on top of the bench, hands together. Lower yourself until your head is below your fists. Then extend back up. You can use a flat bench and do these off your knees if this is too challenging.

Planked Tricep Extension

Giant Set III

12 steps per side. Focus on keeping your obliques tight. Which means no leaning side to side. We call this a march, because we lift the leg until the hip is flexed at 90 degrees.

Single Arm Farmer’s Carry

These are much hard than you think! Again, bring the leg up until the hip is flexed at 90. Hold the weight out in front of you, elbow in. Keep it about shoulder height, but don’t rest in on your shoulder. Try not to bend your sides! Good luck with the balance

W3/D3: Men’s Beach Body (Shoulders/Arms)

More workouts from Best Fitness