Name: Playbook - Holly Barker - W1/D4 Arms/Shoulders
Uploaded: 2021-11-24T03:04:43.809Z
Duration: 45 min
Description: W1/D4 Arms/Shoulders

Day 4 – Arms/Shoulders for strength

- DB Lateral Raise 3 x 10-12
- Cable Lateral Raise 3 x 10-12 (each side)

- DB Shoulder Press 3 x 10-12
- Alternating DB Shoulder Press 3 x 10-12

- Overhead Cable Tricep Press 3 x 10-12
- Skull Crushers 3 x 10-12

- Incline DB Bicep Curl 3 x 10-12
- Concentration Bicep Curl 3 x 10-12 (each side)

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

DB Lateral raises

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Lateral cable raise

Superset

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Holding a dumbbell in each hand with your arms bent to 90 degrees
- Alternately press and lower each dumbbell with control

Alternating shoulder press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Overhead cable tricep press

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull crusher

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline gravity bicep curl

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Complete desired reps then repeat on the opposite side

W1/D4 Arms/Shoulders

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