Name: Playbook - Gabriel Valantino - W1/D2
Uploaded: 2022-12-26T06:11:58.307Z
Duration: 60 min
Description: W1/D2

Jhon Mark

Jade

- db shoulder press
- chest supported y raise
- cable rear row
- cable ez bar curl
- hammer curl
- rope pull down
- overhead db extension

- 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

-  From a seated position with a neutral spine
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar cable curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- slight twist at the end of the movement

Cable rope triceps extensions

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

W1/D2

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