Name: Playbook - Derick Ansah - W3/D3 SHOULDER/ARMS/CHEST PT2 🌪
Uploaded: 2022-11-27T22:11:32.319Z
Duration: 60 min
Description: W3/D3 SHOULDER/ARMS/CHEST PT2 🌪

JaMarrius

Hi, I’d like to start training twice a day gym training in the morning and then some body/ Hiit in the evening. How can I couple both to keep my training complementary and effective? Thanks for your insight.

Thystere

Gideon

Albert

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

Using a rope pull as far as you can and hold to engage the rear delts.

USING LIGHT WEIGHTS ONLY!!

Face Pulls 🔥

Let your thumb point upwards.

USING LIGHT WEIGHTS ONLY!!

Straight Lifts 🔥

Keep your arms tight to the side. Let your forearms flex up. Keep your wrist tight when performing the move.

USING LIGHT WEIGHTS ONLY!!

Reverse Curls 🦾

Stay upright, or you can slightly bend over and rip the rope down. Keep your elbows tight to the side and don’t allow your arms to go over 90 degrees before ripping back down.

USING LIGHT WEIGHTS ONLY!!

Rope Tricep Pulldowns 🦾

Find a good base, keep chest up and perform the movement.

USING LIGHT WEIGHTS ONLY!!

Low Chest Lifts 🤟🏿

Chest Flys 🤟🏿

W3/D3 SHOULDER/ARMS/CHEST PT2 🌪

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

W3/D3 SHOULDER/ARMS/CHEST PT2 🌪

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