Name: Playbook - Jack Zuver - Shoulders/Biceps/Light Chest
Uploaded: 2022-03-11T17:32:06.972Z
Duration: 70 min
Description: Shoulders/Biceps/Light Chest

Killer workout in store for you today.
Make sure to utilize the rest timer in the upper right hand side of the screen to assure that intensity is high.
Let me know what you think below👇

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

-Place hands 6 inches outside shoulder width
-Engage Core & press the weight overhead until you feel a burn in the deltoid

Wide Grip Barbell Shoulder Press

-Immediately following your upright rows, perform a rear delt fly on the pec deck.

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Dumbbell Upright Row/ Reverse Pec Deck

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

-Grab a rope extension, or if your machine has a grip setup similar to the one I’m using here than just grab the metal
- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine Preacher Curl (Hammer Grip)

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell Spider Curls (Curling In)

Dumbbell Spider Curls (Curling Straight Out)

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Shoulders/Biceps/Light Chest

More workouts from Jack Zuver