Name: Playbook - Cody Wright - W5/D6 Shoulders + Arms
Uploaded: 2023-04-22T03:08:36.740Z
Duration: 60 min
Description: W5/D6 Shoulders + Arms

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press

3 x 20 (4:2:1:2)

- Hold the bar in front of your body
- Raise your elbows up and to the sides, pulling the bar towards your nose
- Pause at the top
- Return the cable back to starting position with control

Cable Upright Row - Flat Bar

- 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

Compound Set

- While seated on a flat bench with a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Seated Bicep Curl

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Barbell Close Grip Bench

Superset

Bodyweight Bicep Curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Floor Cable Curl

Cable Tricep Press

W5/D6 Shoulders + Arms

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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

W3/D6 Shoulders + Arms

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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

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

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W8/D2 Legs + Abs + Easy Run

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