Name: Playbook - Jack Santini - Arms + Shoulders 2 WEEK 4
Uploaded: 2021-10-25T07:36:53.738Z
Duration: 70 min
Description: Arms + Shoulders 2 WEEK 4

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- 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

- 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

- 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

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

Standing rope curl

- 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

Arms + Shoulders 2 WEEK 4

More workouts from Jack Santini