Name: Playbook - Dylan Ferrier - ❌ Arms & Shoulders (2.26.24)
Uploaded: 2024-04-17T21:12:58.315Z
Duration: 60 min
Description: ❌ Arms & Shoulders (2.26.24)

Hold the bar underhand grip with both hands

Roll your shoulders back and down 

Curl bar up towards your shoulders driving through your palms

Lower to starting position

Straight bar cable bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Keep a slight bend at the elbow
- Arms should be slightly in front of you, if you are coming directly out to the side, it can be hard on the shoulder 
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Wider grip preacher curl
- Use the side that is straight down on the preacher to put your arms at a better angle
- Drive your palms to your forehead
- Control on the way down

EZ Bar Preacher Curls

Back pressed against pad

Shoulders pulled back and down

Push handles downward 

Flex against the weight coming back up with control

Really imagine your elbows being driven forward to engage the triceps

Machine tricep extension

❌ Arms & Shoulders (2.26.24)

❌ Active Rest (3.24.24)

❌ Legs Pull (3.23.24)

❌ Chest | Back (3.22.24)

❌ ARMS BABY (3.22.24)

❌ Legs Push Focus (3.20.24)

❌ Back | Chest (3.19.24)

❌ Arms & Heavy Bag Cardio (3.18.24)

❌ Legs Pull Focus (3.17.24)

❌ Active Rest Day (3.16.24)

❌ Deload Chest | Back (3.15.24)

❌ Deload Arms (3.14.24)

❌ Deload Legs Push (3.13.24)

❌ Deload Chest | Back (3.12.24)

❌ Deload Arms (3.11.24)

❌ Active Rest (3.10.24)

❌ Legs Pull Focus (3.9.24)

❌ Chest | Back (3.8.24)

❌ Arms (3.7.24)

❌ Legs Push Focus (3.6.24)

❌ Chest | Back (3.5.24)

❌ Arms & Shoulders (2.26.24)

More workouts from Dylan Ferrier