Name: Playbook - Jarrett Stod - W4/D5 Muscle growth - Shoulders + Arms
Uploaded: 2021-12-15T23:11:28.158Z
Duration: 60 min
Description: W4/D5 Muscle growth - Shoulders + Arms

- Dumbbell seated shoulder press 4 x 10 
- Db lateral raises 3 x 15
- Cable side laterals 3 x 12

Superset: 3 x 12
- Standing rope curl 
- Cable rope tricep extensions

- Dumbbell tricep kickbacks 3 x 15 
- Db bicep curls 3 x 12

- 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

- 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

- 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

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

Standing rope curl

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

Cable rope triceps extensions

Superset

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

W4/D5 Muscle growth - Shoulders + Arms

Loved the burnout at the end on triceps!!

Andrew Boob lll

Guti

W1/D1 Muscle growth - Push day

I like how the superset at the end really finishes off the biceps!! Another great one!!

Feelin' real good! Love going to the gym now! 😁

Zachary Aguirre

Priscilla

W1/D2 Muscle growth - Pull day

Andrea

W1/D3 Muscle growth - Leg day

Ryan Mansfield

David

leon

W1/D4 Muscle growth - Chest + Back day

Braxton

W1/D5 Muscle growth - Shoulders + Arms

Denise Aguiar

Another good leg day…. Made it through buddy! 💪🏼

Mommalisa

W1/D6 Muscle growth - Legs

Definitely bad ass. I was tired directly after the bench press,but I had to push through 👍🏽

DM-X

Dylan

W2/D1 Muscle growth - Push day

Ummmm the pull ups are a lot weak for this old gal 💪🏼😞

W2/D2 Muscle growth - Pull day

653 calories in 53 minutes… legs were legging on this one 🔥

W2/D3 Muscle growth - Leg day

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Vince Bellai

W2/D4 Muscle growth - Chest + Back day

Added one extra tricep at end. 
Love the workouts.

W2/D5 Muscle growth - Shoulders + Arms

W2/D6 Muscle growth - Legs

Daniel

W3/D1 Muscle growth - Push day

W3/D2 Muscle growth - Pull day

W3/D3 Muscle growth - Leg day

Progressive overload and great gains👍🏽👍🏽👍🏽👍🏽

W4/D5 Muscle growth - Shoulders + Arms

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