Name: Playbook - Big Esa - W2/D2 SHOULDERS & ARMS
Uploaded: 2024-03-11T09:40:47.556Z
Duration: 80 min
Description: W2/D2 SHOULDERS & ARMS

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

Ikraam

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

- 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

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope face pull

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

Straight bar cable 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

W2/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

W2/D2 SHOULDERS & ARMS

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