Name: Playbook - Jack Santini - Arms + Shoulders 1 WEEK 3
Uploaded: 2021-10-25T07:57:17.875Z
Duration: 70 min
Description: Arms + Shoulders 1 WEEK 3

Warmup: 

Arm swings: 3x30 seconds
Massage gun shoulders: 3x 45 seconds

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Machine lateral raises

- 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

- With chest supported on a 45 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control

Preacher bar spider curls close grip

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB seated overhead tricep extensions (double)

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Arms + Shoulders 1 WEEK 3

Chest and Back day 1 WEEK 1

Legs 1 WEEK 1

Arms + shoulders 1 WEEK 1

Chest and Back Day 2 WEEK 1

Legs Day 2 WEEK 1

Arms + Shoulders 2 WEEK 1

Chest and Back Day 1 WEEK 2

Legs 1 WEEK 2

Arms + Shoulders 1 WEEK 2

Chest + Back 2 WEEK 2

Arms + Shoulders 2 WEEK 2

Legs 2 WEEK 2

Chest + Back 1 WEEK 3

Legs 1 WEEK 3

Chest +Back 2 WEEK 3

Legs 2 WEEK 3

Arms + Shoulders 2 WEEK 3

Chest + Back 1 WEEK 4

Legs 1 WEEK 4

Arms + Shoulders 1 WEEK 4

Chest + Back 2 WEEK 4

Legs 2 WEEK 4

Arms + Shoulders 2 WEEK 4

Max Bench WEEK 5

Max Deadlift WEEK 5

Max Squat WEEK 5

Arms + Shoulders 1 WEEK 3

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