Name: Playbook - Derick Ansah - W4/D1 POWER ARMS&SHOULDERS 🤖
Uploaded: 2022-11-27T22:11:32.335Z
Duration: 60 min
Description: W4/D1 POWER ARMS&SHOULDERS 🤖

Gideon

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

Keep the bar in front of you and shrug your shoulders as high as you can and slowly let it back down.

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

Barbell Shrugs 🔥

Keep all muscles engaged and let the shoulders do all the work.

ALL HEAVY WEIGHTS! CHALLENGE YOUR STRENGTH!

Alternating Lifts 🔥

With your arms in front of you pull the ropes up and create the letter W. Hold it in the back to really engage the muscles.

W Pulls 🔥

Keep your arms tight to the side and allow your biceps and forearms to do all the work.

Zottman 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.

Rope Tricep Pulldowns 🦾

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

Reverse Curls 🦾

W4/D1 POWER ARMS&SHOULDERS 🤖

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

W4/D1 POWER ARMS&SHOULDERS 🤖

Community

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