Name: Playbook - Jake Stapleton - Arms + Shoulders
Uploaded: 2023-03-07T13:11:44.499Z
Duration: 30 min
Description: Arms + Shoulders

Today’s workout will take you through a quick yet effective arm + shoulder strength workout consisting of:

2 bicep movements 
2 shoulder movements 
2 tricep movements 

Enjoy 🤟🏼

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- 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

- Standing with a slight bend in the knees, grab the kettlebell by the horns 

- Keep your elbows tight to your side and curl, activating your core, with full range of motion

Kettlebell Bicep Curl

- Standing with slight bend in the knees and kettlebell in each hand
- Press kettlebell to full arm extension
- Lower slowly then switch arms
- Maintain stable core throughout movement

Kettlebell alternating Z Press

- From a high plank position, hands under shoulders, on kettlebell
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

Arms + Shoulders

W5/D2 - 8.0 Mile Run

W5/D1 - Full Body Strength

W4/D7 - Active Recovery / Rest

W4/D6 - Pull Strength

W4/D5 - 10 Mile Run

W4/D4 - 3.0 Mile Race Pace + Push Strength

W4/D3 - 30 Minute EMOM

W4/D2 - 8.0 Mile Run + Push Strength

W4/D1 - 30 Minute Zone 2 & 3 Run + Pull Strength

W3/D7 - Rest

W3/D6 - 6.0 Mile Run @ Race Speed + Kettlebell Strength Flow

W3/D5 - 8.0 Mile Run + Accessory Legs

W3/D4 - Shoulders + Core

W3/D3 - 100m MAX Repeats + Push Strength

W3/D2 - 8.0 Mile Run - Easy

W3/D1 - Horsepower Hamstrings

Interval Speed Work + Heavy Pull Day

Rest & Recover

6.0 Mile Run + Heavy Legs

4.0 Mile Run + Arms

Speed Work + Leg Strength

Oscar

7.0 Mile Run + Back/Pull Strength

Full Body Kettlebell Strength

Push Strength

7.0 Mile Run + Pull Strength

5.0 Mile Run + Kettlebell Leg Strength

Hamstring Strength

Heavy Push Strength

Arms + Shoulders

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