Name: Playbook - HolStrength Training Club - W1/D6 Saturday - Arms & Shoulders Day (LIGHT)
Uploaded: 2022-08-26T19:48:27.471Z
Duration: 75 min
Description: W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

Heidi

Warm-Up with Walking (5-10 minutes)
Dumbbell Alt Bicep Curl (3 x 9-12 each arm)
RB Tricep Kickback (3 x 8-12 each arm)
Dumbbell Lateral Raise (3 x 8-12)
Dumbbell Spider Curl (3 x 8-12)
Dumbbell Incline Tricep Extension (3 x 8-12)
Dumbbell Overhead Press (3 x 8-12)
RB 21s (3 sets)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- 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

- Attach resistance band by shutting it in a door or attaching it at a low point on a rack
- Stand in a more narrow or split stance and use the other hand for support
- Keep elbow up by your side and extend you elbow straight back to the wall behind you
- Squeeze at the top of the rep and then slowly return to starting position

RB Tricep Kickback

- Be slightly bent over with a slight bend in the knees
- Raise your arm keeping a slight bend at the elbow
- Keep a solid grip with thumbs higher than pinkies
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raise

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell Spider Curls

- 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 Extension

- With the dumbbells overhead and arms extended
- Keep core engaged to not over extend the back
- Slowly lower weight down to your chest/shoulder height and press back up overhead

Standing Dumbbell Overhead Press

- Step on the middle of the resistance band and keep your palms facing up towards the ceiling
- Curl from the bottom of the rep to about halfway up, then returned back to the bottom for 7 reps
- Curl from the halfway point of the rep to the top of the rep for 7 reps
- Then curl full range of motion from the bottom to the top for another 7 reps

RB 21s

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.

Cooldown Stretching

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (HEAVY)

W1/D5 Friday - Chest & Back (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

W2/D2 Tuesday - Push Day (HEAVY)

W2/D3 Wednesday - Pull Day (HEAVY)

W2/D4 Thursday - Leg Day (HEAVY)

W2/D5 Friday - Chest & Back (LIGHT)

W2/D6 Saturday - Arms & Shoulders Day (LIGHT)

W2/D7 Sunday - Rest Day!

W3/D1 Monday - Leg Day (HEAVY)

W3/D2 Tuesday - Push Day (HEAVY)

W3/D3 Wednesday - Pull Day (HEAVY)

W3/D4 Thursday - Leg Day (HEAVY)

W3/D5 Friday - Chest & Back (LIGHT)

W3/D6 Saturday - Arms & Shoulders Day (LIGHT)

W3/D7 Sunday - Rest Day!

W4/D1 Monday - Leg Day (HEAVY)

W4/D2 Tuesday - Push Day (HEAVY)

W4/D3 Wednesday - Pull Day (HEAVY)

W4/D4 Thursday - Leg Day (HEAVY)

W4/D5 Friday - Chest & Back (LIGHT)

W4/D6 Saturday - Arms & Shoulders Day (LIGHT)

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Leg Day (HEAVY)

W5/D2 Tuesday - Push Day (HEAVY)

W5/D3 Wednesday - Pull Day (HEAVY)

W5/D4 Thursday - Leg Day (HEAVY)

W5/D5 Friday - Chest & Back (LIGHT)

W5/D6 Saturday - Arms & Shoulders Day (LIGHT)

W5/D7 Sunday - Rest Day!

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

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