Name: Playbook - Holly Barker - W5/D4 Arms/Shoulders
Uploaded: 2021-11-24T03:25:40.864Z
Duration: 45 min
Description: W5/D4 Arms/Shoulders

Day 4 – Arms/Shoulders for strength

- Tricep Kickback 3 x 15 (each side)
- Bench Dips 3 x 15

- Barbell Bicep Curl 3 x 15
- DB Hammer Bicep Curl 3 x 15

- Alternating DB Shoulder Press 3 x 15
- Smith Press 3 x 15

- Behind the head Smith Press 3 x 15
- Front DB Raise 3 x 15 (each side)

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

DB kneeling tricep kickback

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Superset

- 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 bicep curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

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

Alternating shoulder press

- From a seated position Grip the bar at preferred width
- Lower the bar down with control
- Push the bar back up to starting position

Smith shoulder press

- Hold the bar wide than shoulder width
- Lower the bar down behind your neck
- Press the bar up overhead

Behind the head smith shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Alternately raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow

W5/D4 Arms/Shoulders

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