Name: Playbook - Frankie Dades - Speed Play + Shoulders/Arm pump
Uploaded: 2023-01-16T20:27:10.609Z
Duration: 45 min
Description: Speed Play + Shoulders/Arm pump

Speed play

DB military press
Side lat/front raise
Rear delt
Single arm press
Single arm lat raise
Arms

Fartlek Run 

Beginner 
10 minute warm up jog
Into
4 x 50m fast 100m easy
10 minute cool down jog 

Advanced 
1 mile warm up 
Into 
6 x 100m fast 200m easy
1 mile cool down

For the fast paces you want to put to an RPE Of 7-8(see insights tab for details) they should be hard paces that you can hold for the entire time prescribed and be able to transition into your easy paces without stopping.

Fartlek Run

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

It should be done 
1 side lat raise + 1 front raise for 20 reps alternating

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

Dumbbell side laterals

- 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

Side + Front Dumbbell raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

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

Single arm dumbbell press

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

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

Rope pushdown

Arms superset

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

Standing straight bar curl

- Keep elbows tucked close to your body
- Keep tension on the triceps

Preacher bar close grip press

Arms Superset 2

Speed Play + Shoulders/Arm pump

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

Speed Play + Shoulders/Arm pump

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