Name: Playbook - Calvin Negron - W1/D5 Shoulders + Triceps
Uploaded: 2022-12-09T22:55:21.769Z
Duration: 45 min
Description: W1/D5 Shoulders + Triceps

Start off with light weight and increase it each set

Barbell Overhead Press

- 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

Increase the weight each set (5-10 pounds)

Egyptian lateral Raises

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- increase the weight each set 
Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

W1/D5 Shoulders + Triceps

W1/D1 Legs

W1/D2 Chest & Core

W1/D3 Back & Biceps

W1/D5 Shoulders + Triceps

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