Name: Playbook - Cody Wright - W7/D6 Shoulders + Arms
Uploaded: 2023-04-22T03:08:36.797Z
Duration: 60 min
Description: W7/D6 Shoulders + Arms

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Standing Barbell Shoulder Press

- Start the movement standing bent over with 
 a dumbbell in each hand hanging down toward the floor
- Keep a slight bend in the elbows and your back straight and parallel with the floor
- Raise the dumbbells up and out away from your sides until your arms are in line with your shoulders engaging your rear delts
- 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

- Raise your arms, keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raise

Compound Set

EZ-Bar Preacher Curl - Close Grip

EZ-Bar Overhead Tricep Extension

Superset

- 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

Barbell Skullcrusher

3 x 30 drop fail

- Hold the plate with your palms facing each other
- Curl the plate up engaging your bicep as you curl
- Lower down with control

Plate Hammer Curl

3 x 30 drop fail

- 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

W7/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

W3/D6 Shoulders + Arms

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:D7 Long Run

W8/D1 Chest + Back + Easy Run

W8/D2 Legs + Abs + Easy Run

W7/D6 Shoulders + Arms

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