Name: Playbook - Big Esa - W1/D2 SHOULDERS & ARMS
Uploaded: 2024-03-11T09:40:47.546Z
Duration: 80 min
Description: W1/D2 SHOULDERS & ARMS

Your second day of training will consist of Shoulders and Arms.

Important Notes:
If you are training whilst fasting (before Iftar/after Fajr) please stay safe by ensuring your rest times are longer. Feel free to take up to 3 minutes.

The main aim of this programme is to ensure you’re staying somewhat active, but we’re simply just trying to MAINTAIN.

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

Warm Up

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Paused Straight bar cable bicep curls

- 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
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W1/D2 SHOULDERS & ARMS

Ma’Shaa’Allah great foundation builder for Ramadan, Alhamdulilah muscles feeling sore but at the same time spirit is full of energy

Tariq

Josef

Muneeb

W1/D1 CHEST & BACK

W1/D3 LEGS

Zakariya

W2/D1 CHEST & BACK

Salaam, I’m just testing out the app figuring out how it works. InshaAllah will update once I’ve started

W1/D2 SHOULDERS & ARMS

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