Name: Playbook - Frankie Dades - W3/D4 SHOULDERS/ARMS
Uploaded: 2023-01-16T20:27:10.767Z
Duration: 45 min
Description: W3/D4 SHOULDERS/ARMS

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

Barbell military press (65% of 1RM)

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

Seated side lateral raise

BB Press/Seated Side Lateral Superset

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

- Hold a barbell 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

Barbell upright row

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

Dumbbell shrugs

- 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

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

W3/D4 SHOULDERS/ARMS

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D2 BACK/BIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

Ooof the pump on that one! My triceps are done for 😅💪☠️

W3/D4 SHOULDERS/ARMS

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