Name: Playbook - Big Esa - W4/D2 SHOULDERS & ARMS
Uploaded: 2024-03-11T09:40:47.575Z
Duration: 80 min
Description: W4/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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated 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

- 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

- 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

- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

W4/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/D2 SHOULDERS & ARMS

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

W4/D2 SHOULDERS & ARMS

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