Name: Playbook - Jarrett Stod - W3/D5 Muscle growth - Shoulders + Arms
Uploaded: 2021-12-14T21:53:56.932Z
Duration: 60 min
Description: W3/D5 Muscle growth - Shoulders + Arms

- Standing rope curl 3 x 12
- EZ bar bicep curl 3 x 15
- Cable rope tricep extensions 3 x 15
- Dips 2 x sets to failure
- Cable side laterals 3 x 12
- Db lateral raises 3 x 12

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

Standing rope curl

- 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

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

Cable rope triceps extensions

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

W3/D5 Muscle growth - Shoulders + Arms

W1/ D6 Muscle growth - Legs

Cycle 3. Made it through and pressing forward!

DM-X

W1/D1 Muscle growth - Push

W1/D2 Muscle growth - Pull

W3/D5 Muscle growth - Shoulders + Arms

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