Name: Playbook - George David III - W2/D5 Shoulder/Arms
Uploaded: 2023-05-25T18:20:55.299Z
Duration: 60 min
Description: W2/D5 Shoulder/Arms

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. iso lateral raise

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Superset

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

- Grab EZ bar and hold at the close grip where its comfortable
- Curl and focus on bicep
- Slow on the way down

Close grip curls

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight
- Grab close grip with the EZ bar where its comfortable

Preacher bar cable reverse curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

W2/D5 Shoulder/Arms

Willie

Isabel

I have been working out for 4 years, not so consistent but I workout about twice a week. 
This workout has me falling in love with fitness again! Thank you

Erika Menendez

W1/D1 Leg day

Falling in more in Love with doing upper body workouts. I love this workout!

Raven

W1/D2 Pull day

W1/D3 Push day

W1/D4 Leg Day

W1/D5 Chest/Back

W1/D6 Shoulders/Arms

W2/D1 Leg day

W2/D2 Push day

W2/D3 Pull Day

W2/D4 Leg Day

W2/D6 Chest/Back

Great Workout Love the variety and not having to think what my next workout will be

Rameses

W3/D1 Leg Day

W3/D2 Push Day

W3/D3 Pull Day

W3/D4 Leg day

W3/D5 Chest/Back

W3/D6 Shoulder/Arms

W4/D1 Leg Day

W4/D2 Push Day

Great pull day workout! I added 1 to 2 extra sets to some of the workouts for a challenge.

W2/D5 Shoulder/Arms

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