Name: Playbook - Cody Wright - W3/D6 Shoulders + Arms
Uploaded: 2023-04-22T03:08:36.689Z
Duration: 60 min
Description: W3/D6 Shoulders + Arms

Today’s workouts consists of a Shoulder + Arms - Strength & Hypertrophy workout

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

Dumbbell Shoulder Press

3 x 10 (8:2:1:5)

- Stand bent over with back just above parallel with ground
- Keep a slight bend in the elbows and knees
- Raise the dumbbells up until your arms are in line with your shoulders
- Lower with control back to starting position

Dumbbell Rear Delt Fly

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raise

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

Dumbbell Lateral Raise

SUPERSET: Cable Front / Lateral Raise

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight Bar Preacher Curl

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

Straight Bar Overhead Tricep Extension

SUPERSET: Preacher Curl / Overhead Tricep Extension

2 x 10 (2:2:2:5), 1 x 30

- Hold bar with shoulder width overhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Reverse Grip Flat Bar Cable Curl

2 x 10 (2:2:2:5), 1 x 30

- Stand tall, abs engaged and elbows locked against your sides
- With a palm up grip, pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Reverse Grip Tricep Pressdown

SUPERSET: Reverse Grip Cable Curl / Tricep Pressdown

PER SIDE - 2 x fail (target 20-30 reps) rest 5 sec fail

- Hold the cable (no attachment) with your thumb facing up - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Single Arm Cable Hammer Curl

PER SIDE - 2 x fail (target 20-30 reps) rest 5 sec fail

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Cable Tricep Extension

SUPERSET: Single Arm Hammer Curl / Tricep Pressdown

W3/D6 Shoulders + Arms

W1/D1 Chest + Back + Easy Run

W1/D2 Legs + Abs + Easy Run

W1/D3 Shoulders + Arms + Interval Run

W1/D4 Chest + Back + Easy Run

W1/D5 Legs + Abs + Easy Run

W1/D6 Shoulders + Arms

W1/D7 Long Run

W2/D1 Chest + Back + Easy Run

W2/D2 Legs + Abs + Easy Run

W2/D3 Shoulders + Arms + Interval Run

W2/D4 Chest + Back + Easy Run

W2/D5 Legs + Abs + Easy Run

W2/D6 Shoulders + Arms

W2/D7 Long Run

W3/D1 Chest + Back + Easy Run

W3/D2 Legs + Abs + Easy Run

W3/D3 Shoulders + Arms + Tempo Run

W3/D4 Chest + Back + Easy Run

W3/D5 Legs + Abs + Easy Run

W4/D1 Chest + Back + Easy Run

W4/D2 Legs + Abs + Easy Run

W4/D3 Shoulders + Arms + Interval Run

Susant

W4/D4 Chest + Back + Easy Run

W4/D5 Legs + Abs + Easy Run

W4/D6 Shoulders + Arms

W4/D7 Long Run

W5/D1 Chest + Back + Easy Run

W5/D2 Legs + Abs + Easy Run

W5/D3 Shoulders + Arms + Interval Run

W5/D4 Chest + Back + Easy Run

W5/D5 Legs + Abs + Easy Run

W5/D6 Shoulders + Arms

W6/D1 Chest + Back + Easy Run

W6/D2 Legs + Abs + Easy Run

W6/D3 Shoulders + Arms + Interval Run

W6/D4 Chest + Back + Easy Run

W5/D7 Long Run

W6/D5 Legs + Abs + Easy Run

W6/D6 Shoulders + Arms

W6/D7 Long Run

W7/D1 Chest + Back + Easy Run

W7/D2 Legs + Abs + Easy Run

W7/D3 Shoulders + Arms + Interval Run

W7/D4 Chest + Back + Easy Run

W7/D5 Legs + Abs + Easy Run

W7/D6 Shoulders + Arms

W7:D7 Long Run

W8/D1 Chest + Back + Easy Run

W8/D2 Legs + Abs + Easy Run

W3/D6 Shoulders + Arms

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