Name: Playbook - Evan Johnson - W1/D1 Shoulders & Arms
Uploaded: 2022-06-23T11:13:30.821Z
Duration: 45 min
Description: W1/D1 Shoulders & Arms

Guillaume Nikuze

I’m sticking to these workouts. 1 hour per day & when I go can do more then I will.

Oswald Soutar

Elvira

Dylan

James

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell butterfly raise

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

W1/D1 Shoulders & Arms

Matthew

W1/D2 Leg Day

W1/D3 Back & Abs

Kyuande Johnson

W1/D5 Chest & Triceps

W1/D6 ARMS

W2/D1 LEGS (Hamstrings)

Øyvind

W2/D2 Back & Biceps

W2/D3 CHEST & Shoulders

Tray

ive done your workouts for a week and a half and they pretty much repetitive and boring. i feel like my legs get no love. pure upper 1day lower and its a weak lower day. going bavk to Julian Smith plan ✌🏽🕊

Joshua

W2/D5 ARMS

W2/D6 LEGS

W3/D1 Back & Abs

Luke

W3/D2 Leg Day

W3/D3 Chest & Triceps

W3/D6 ARMS

W4/D1 Shoulders & Arms

W4/D2 LEGS (Hamstrings)

W4/D3 ARMS

Ruben Perello

W4/D5 Back & Abs

W4/D6 Chest & Triceps

W5/D1 Leg Day

Samantha

W5/D2 Back & Abs

W5/D3 Shoulders & Arms

W5/D5 CHEST & Triceps

W5/D6 ARMS

W6/D1 LEGS (Hamstrings)

W6/D2 CHEST & BACK

W6/D3 ARMS

W6/D5 SHOULDERS

W6/D6 LEGS

W7/D1 BACK DAY SS

W7/D2 CHEST & Triceps

W7/D3 LEGS (Hamstrings)

W7/D4 Shoulders

W7/D6 ARMS

W7/D7 Leg Day

I love the variety in your workouts 7 weeks in and still keeping it new.

W8/D1 Back & Biceps

W8/D2 Chest & Triceps

W8/D3 ARMS

W8/D4 LEGS (Hamstrings)

W8/D5 SHOULDERS

W9/D1 Chest & Triceps

W9/D2 Back & Abs

W9/D3 Shoulders & Arms

W9/D4 Leg Day

W9/D6 CHEST & Shoulders

W10/D1 LEGS (Hamstrings)

W10/D2 Back & Biceps

W10/D3 Shoulders & Arms

W10/D5 Chest & Triceps

W1/D1 Shoulders & Arms

Community

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