Name: Playbook - Derick Ansah - W3/D4 ARMS & SHOULDERS 🗓
Uploaded: 2022-10-31T15:44:49.358Z
Duration: 45 min
Description: W3/D4 ARMS & SHOULDERS 🗓

Jayne

Razadh

Warm-Ups 

•Jumping Jacks 1 minute( 2 rounds) 
•Stationary jogging or sprints 1 minute (2 rounds)

Use whatever weight you feel comfortable with.

Take your time on each rep slowing the the movement down rips the muscles better.

2WAY CURL PRESS 💪🏿

SEATED 2WAY SHOULDER PRESS 💪🏿

SEATED 2WAY TRICEPS 💪🏿

SEATED STOP RAISES💪🏿

SEATED CURLS & HAMMERS 💪🏿

Use whatever weight you feel comfortable with.

Take your time on each rep, slowing down the movement break down the muscles better.

SEATED TIGHT SWINGS 💪🏿

STANDING TWIST CURLS 💪🏿

Finishers are meant to put the final touch on the workouts for the day. They will usually include ABS.

SPEED TWIST 🥶

2WAY LEG RAISES 🥶

FINISHER ☠️

W3/D4 ARMS & SHOULDERS 🗓

Shannen

Bev Thomas

Omg! I never felt those muscles before. It was really good.

Hanan

W1/D1 ARMS & SHOULDERS 🗓

Chris

vincent

W1/D2 LEG DAY 🗓

Daghlas

W1/D3 CORE & CHEST 🗓

W1/D4 COBRA BACK 🗓

Awesome burn out session and workouts 💪🤙💯🔥

W2/D1 CHEST & ARMS 🗓

Lorenzo

W2/D2 CORE & ARMS  🗓

sandra

W2/D3 SHOULDERS & BACK 🗓

W2/D4 LEGS & CHEST 🗓

W3/D1 CORE 🗓

W3/D2 BACK 🗓

W3/D4 ARMS & SHOULDERS 🗓

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