Name: Playbook - Gabriel Valantino - W3/D2
Uploaded: 2022-12-26T06:11:58.332Z
Duration: 60 min
Description: W3/D2

Jhon Mark

- machine shoulder press
- lateral raise
- db reverse fly
- db curl
- cable single arm curl
- underhand tricep pulldown
- overhand tricep pulldown

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- 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

- From a seated position, bend forward bringing your chest to your thighs
- 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

Dumbbell seated bent-over reverse fly

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

Dumbbell curls seated

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

W3/D2

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