Name: Playbook - Frankie Dades - Shoulders/Arms
Uploaded: 2023-01-16T20:27:10.660Z
Duration: 45 min
Description: Shoulders/Arms

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press (80% of 1RM)

Grab 3 weights. Do 10 reps with one weight, drop it do 10 reps with the next weight, drop it abs burn out with the last weight. 

Example: I did 25lbs, 20lbs, 15lbs

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Dumbbell side laterals

Dumbbell Side Lateral raise dropset

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

Start at 80lbs and drop by 10lbs each time to failure

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Dumbbell shrug drop set

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Arms superset

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar curls

Arms Superset 2

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core circut

Shoulders/Arms

Great lift! But super long, not super conducive for a normal working parent who doesn't have 2.5 hours to workout.

Shoulders/Arms

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