Name: Playbook - HolStrength Training Club - W1/D6 Saturday - Arms & Shoulders (LIGHT)
Uploaded: 2022-08-26T19:47:59.766Z
Duration: 60 min
Description: W1/D6 Saturday - Arms & Shoulders (LIGHT)

Warm-Up with Elliptical (5-10 minutes)
Arnold Press (2 x 8-12)
Dumbbell Alt Bicep Curl (2 x 9-12 each arm)
Cable Single Arm Lateral Raise (2 x 8-12 each arm)
Dumbbell Tricep Kickback (2 x 8-12 each arm)
Standing Rear Delt Flies (2 x 8-12)
Fixed Bar 21s (2 sets)
Dumbbell Alt Front Raise (2 x 8-12 each arm)
Dumbbell Incline Tricep Extensions (2 x 8-12)
Cooldown Stretching (5-10 minutes)

Light to moderate pace to get the blood flowing and work up a slight sweat. A short 5-10 minute cardio warmup has been shown to help increase growth hormone levels in the body. Priming your muscles for the workout ahead!

Elliptical

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated Arnold Press

- Keep your core tight and avoid swinging
- Start neutral grip but then supinate (twist your wrist inward) at the top of the movement
- Squeeze with more emphasis on the pinky
- Perform 3 reps on each arm before switching

Dumbbell Alt Bicep Curl

- With the outside arm, cable crossing between your legs
- 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

Cable Single Arm Lateral Raise

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Keep other hand on a support
- Extend your arm back engaging your triceps
- Keeping elbow snug against your side
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Tricep Kickback

- With a dumbbell in each hand
- Hinge at your hips keeping your shoulders back and down
- 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

Standing Rear Delt Flies

- Grip the bar so palms are facing up
- Keep elbows glued to your sides
- Complete seven curls from the bottom of  the rep to the halfway point of the rep
- Complete seven curls from the halfway point of the rep to the top of the rep near the shoulder
- Complete seven full curls from the bottom of the rep to the top of the rep

Fixed Bar 21s

- Have hand on an angle between neutral and pronated
- Raise one arm until you reach shoulder height
- Lower with a controlled movement and raise other arm

Dumbbell Alt Front Raise

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Slowly bend elbows to drop dumbbells down behind the head
- Keep the elbows tucked in front of you
- Extend elbows to return to starting position

Dumbbell Incline Tricep Extensions

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

W1/D6 Saturday - Arms & Shoulders (LIGHT)

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