Name: Playbook - Caleb Fullmer - Shoulders & biceps+triceps
Uploaded: 2022-12-18T22:34:32.666Z
Duration: 60 min
Description: Shoulders & biceps+triceps

Really felt it! (Going to need 2 hands to drink a glass of water for next 2 days…😁.)

Ginette

Cassie

Hardest one for me yet.🔥 I was already dying during the first round and had to lower my weights by the end. 🤪 Feeling stronger everyday! 💪🏻

Courtney

Celina

Do people still say “swole?” Because that’s how I feel.

Chris

This has been awesome to show up to the gym and know I have a workout planned and ready to kick my butt before walking in. Awesome and easy to follow!

Thomas

My arms are gone. I have no more arms. 💀

Julia

Ryan Woods

Spencer Boyack

I feel myself getting stronger. Upped my reps today. 💪🏼 Thanks coach!

Macie

Shoulder muscles are hot on women, so I gave this one all I had. 😂 It didn't disappoint!🔥💪🏻

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 the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

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

Dumbbell shoulder shrugs

- 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

- 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

Shoulders & biceps+triceps

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