Name: Playbook - Jack Santini - Arms + Shoulders 2 WEEK 3
Uploaded: 2021-10-25T07:57:41.606Z
Duration: 71 min
Description: Arms + Shoulders 2 WEEK 3

Warmup: 

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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- 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

- 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

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

Standing rope curl

- 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 2 WEEK 3

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