Name: Playbook - Caleb Fullmer - Shoulders & biceps+triceps
Uploaded: 2022-12-18T22:12:10.023Z
Duration: 60 min
Description: Shoulders & biceps+triceps

Shoulders are literally so sore I probably won’t be able to raise my hands above my head for the next 2 days!
It’s the higher reps and more sets that truly kill it! Love/hate relationship. 🙌🏼🔥

Laura Jane

Loved this workout.. my arms were trashed, couldn’t lift them afterwards and had to recruit my wife in the shower to help wash my hair! 🙌🏻😜

Channing Hemsley

Macie

My whole body hurts from the last two days🫠 but got it done today! Traps and biceps are popping!

Katie

Great, great movements to start the day. I wasn’t motivated at all to get out of bed this morning, but I knew this workout would be a good start to my day. Thanks for the motivation! Keep grinding.

Adam

Morgan

Killer arm day, never focused on shoulder so much in my life

Spencer Boyack

Wow! Loved it. Best arm workout I've done in awhile! Felt like I worked muscles I didn't know I had. Also, the little rest timer is everything! No more watching the clock or setting a separate timer. 🙌🏻

Courtney

Complete Shoulder workout with a heavy emphasis finishing off with biceps and triceps combo set.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Shoulder press elbows wide

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bi/tri

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Bi/tri 2

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Dumbbell tricep extension- standing alternating bicep curl

Shoulders & biceps+triceps

Mondee-
Quads n Booty n Core

Breckyn

First workout while pregnant and I’m so grateful I finally feel good enough to do these again! 🙏🙏

Emali

Tuesdee-
Chest/ triceps

Shaking so bad, but made it through! 💪

Looked up at the mirror while I was doing those incline curls to failure and my biceps looked legit 🤩 in Coach Cabe we trust

Nancy

Officially got the nod from a gym bro! I feel like I've finally made it at the gym. Thank you, unsupported 80Lbs rows.

Wednesdee-
Back & biceps 💪🏽

🎶 Momma said there’d be dees like this, there’d be dees like this, she said 🎶

Thursdeeee-
Shoulders

It ain't no fun if ya got no buns!! 🤣🍑🔥

Fridayeeee-
hamstring n’ glutes n’ core

Pushed myself today. I feel great! I'm not sure if I'll be able to move tomorrow....but, I got two sets of cable decline fly at 27lbs!!!!

Dues are paid! 💰🤑 Veins are poppin' from that one! 💪🏼 Fabulous week!!

Saturdeeee- 
Push/Pull

I guess I’m working out on Sundays now 🥵

Shoulders & biceps+triceps

Community

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