Name: Playbook - Fit Media Training - Shoulders and arms💪
Uploaded: 2023-11-09T16:50:52.216Z
Duration: 70 min
Description: Shoulders and arms💪

Mohit Kumar

Tony

Try this effective shoulder workout. Make sure to leave a review so we know how you feel after this session!💪

Increase the weight for every set (last set with lighter weight)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

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

Dumbbell side raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

Side lateral raise superset with front raise

- Hands shoulder width apart and raise to upper chest level

Cable upright row

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Cable curl superset with tricep pushdown

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Incline curls superset with skull crushers

CLUSTER SET: 5 reps | rest: 5-15 sec | repeat 5 times.


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- Press your arms up to full arm extension
- Lower with control to the starting position

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