Name: Playbook - Big Esa - W3/D2 SHOULDERS & ARMS
Uploaded: 2023-03-21T19:09:02.268Z
Duration: 80 min
Description: W3/D2 SHOULDERS & ARMS

Matt

Your second day of training will consist of Shoulders and Arms. The pump is due to be astronomical 💪🏾

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

Rest times are just a guide, but feel free to take up to 2 mins rest per exercise

- 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

[DROP SET ON THE LAST TWO SETS. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- 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 [2X DROP SET]

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- Grab bar with palms facing towards the floor
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Pause for 2 seconds 
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Paused Straight-Bar Reverse Grip Bicep Curls [DROP SET]

- 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

- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

W3/D2 SHOULDERS & ARMS

Zakariya

Hisham Salih

Chest pump was phenomenal!
Overall workout was great, only downside was that deadlifting is done on a chest and back day. Personally I would like this to be done on a leg day for example instead of the negative leg press a deadlift. Or maybe no regular deadlifting at all.

Redouan

W1/D1 CHEST & BACK

PUMP WAS IMMACULATE,
I scrolled a bit through the app and only downside I found was that it does not include warm-up sets.

Sahil

W1/D2 SHOULDERS & ARMS

Muhammad Ali Khan

Nevzad Balic

W1/D3 LEGS

May Allah bless you brother esa alhamdulillah this workout was the best I done in ages 🦾

Hassan Elhassan

Ilyas

W1/D4 CHEST & BACK

Hassan

W1/D5 SHOULDERS & ARMS

W1/D6 LEGS

Achraf

W2/D1 CHEST & BACK

Defo the best program I’ve ever done. I’ve done a lot. Today just confirmed it 💪

W2/D2 SHOULDERS & ARMS

I cant feel my legs 😫 that was a struggle to get through but we did it 🙌

Shafie

W2/D3 LEGS

W2/D4 CHEST & BACK

W2/D5 SHOULDERS & ARMS

Today was hard damn! Feeling good post workout

W2/D6 LEGS

W3/D1 CHEST & BACK

W3/D3 LEGS

W3/D4 CHEST & BACK

W3/D5 SHOULDERS & ARMS

W3/D6 LEGS

W4/D1 CHEST & BACK

W4/D2 SHOULDERS & ARMS

W4/D3 LEGS

W4/D4 CHEST & BACK

W4/D5 SHOULDERS & ARMS

It was so great but i hate legs akhi😫😂

W4/D6 LEGS

W5/D1 CHEST & BACK [DELOAD]

W5/D2 SHOULDERS & ARMS [DELOAD]

W5/D3 LEGS [DELOAD]

W6/D1 CHEST & BACK

W6/D2 SHOULDERS & ARMS

W6/D3 LEGS

W6/D4 CHEST & BACK

W6/D5 SHOULDERS & ARMS

W6/D6 LEGS

W7/D1 CHEST & BACK

W7/D2 SHOULDERS & ARMS

Junayd

W7/D3 LEGS

W7/D4 CHEST & BACK

W7/D5 SHOULDERS & ARMS

W7/D6 LEGS

Calisthenics is not for the weaks Akhi, Baraka Allah feek!

W3/D2 SHOULDERS & ARMS

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