Name: Playbook - Jack Santini - Arms + shoulders 1 WEEK 1
Uploaded: 2021-10-25T07:35:12.142Z
Duration: 70 min
Description: Arms + shoulders 1 WEEK 1

Warmup: 

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

- 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 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

- 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

- 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

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

Arms + shoulders 1 WEEK 1

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