Name: Playbook - Jack Santini - Arms + Shoulders 2 WEEK 2
Uploaded: 2021-10-25T07:56:36.710Z
Duration: 60 min
Description: Arms + Shoulders 2 WEEK 2

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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- 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

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Arms + Shoulders 2 WEEK 2

More workouts from Jack Santini