Name: Playbook - Jack Santini - Arms + Shoulders 1 WEEK 4
Uploaded: 2021-10-25T07:58:12.049Z
Duration: 70 min
Description: Arms + Shoulders 1 WEEK 4

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

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight (reverse grip)
- Bend the elbows to return to the starting position(reverse grip)

Cable straight bar tricep pushdown

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

Arms + Shoulders 1 WEEK 4

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

Arms + Shoulders 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

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 4

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