Name: Playbook - Brendon Osborne - DAY 4. SHOULDERS/TRICEPS/CALVES
Uploaded: 2023-10-08T23:30:44.017Z
Duration: 55 min
Description: DAY 4. SHOULDERS/TRICEPS/CALVES

Seated Barbell Military Press

Cable Lateral Raises (low pulley)

Keep hold of the Db’s through the entire set.

Perform the three different exercise back-to-back and then recover afterwards.

If you have a strong overseas press to may increase the weight for this exercise.

Seated Lateral Raises (Db)

These can be done as single arm or double.

Seated Front Raises

Seated Shoulder Press

Shoulder Multi 🔥

Take an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you. Pull the handles towards you, keeping your upper arms parallel to the floor, so that the handles go either side of your face.

Standing Cable Face Pulls

Tricep Rope Extension (kneeling)

3:2:1:1

Keep shoulder blades fixed on ground. In bottom position squeeze little finger and triceps as you push up.

Tricep Floor Press (barbell)

2:1:2:2

Add weight or bands. Focus on contracting Triceps, don’t bounce through movement.

Bench Dips

Seated Calf Raise

DAY 4. SHOULDERS/TRICEPS/CALVES

DAY 1. BACK

Dylan Lawson

DAY 2. CHEST/BICEPS

Amr Elganiny

DAY 3. HAMSTRINGS/QUAD

Felt like I was working my shoulders more than back.

DAY 4. SHOULDERS/TRICEPS/CALVES

More workouts from Brendon Osborne