Name: Playbook - Gabriel Valantino - W2/D2
Uploaded: 2022-12-26T06:11:58.446Z
Duration: 70 min
Description: W2/D2

Stephanie

Ally

My arms were dead after this, great workout

- db shoulder press
- db y raises
- reverse fly machine 
- db curl
- hammer curl
- rope triceps extension 
- underhand tricep extension

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

- Lean chest against bench 
- With a dumbbell in each hand flex shoulders in a Y motion

- Keeping your chest on the pad
- Pull your arms back using your rear delts

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

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

- try not to swing arms 
- squeeze when pressing

My gym lacks half the equipment but probably hitting legs for the third day wasn’t the best idea