Name: Playbook - Jerry Guerrero - W1/D3 Shoulders & Arms
Uploaded: 2023-01-25T07:16:24.741Z
Duration: 90 min
Description: W1/D3 Shoulders & Arms

- 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

*This exercise can also be done with dumbbells

Barbell shoulder press

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control
- Raise the dumbbells to the side up to shoulder height
- Lower Dumbbells with control
- Repeat (that counts as 1 rep)

Dumbbell front/lateral raise combo

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

Barbell bicep curls

Complete first exercise and continue immediately to next exercise. Rest after completing the two exercises.

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer 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

Bicep Superset

- Stay as upright as possible placing more tension on your triceps

Dips staying vertical

Complete the first exercise then immediately with little to no rest perform the next exercise. Rest after completing both exercises.

- Lie on your back on a bench
- Extend your arms and position the dumbbells directly above your shoulders
- Bend your elbows and bring the dumbbells down until they are close to your ears
- Lift the dumbbells back up and repeat.

Lying Tricep extensions

- Connect a straight bar to the highest level of the pulley machine
- While facing the machine, grab the bar with your palms facing up.
- bend your elbows until the bar reaches chest level
- bend your torso slightly and keep your back straight. Your elbows should be close to your body and pointing down.
- push the bar down until your arms are fully extended
- pause on the bottom and then slowly ho back to starting position.
- Repeat according to reps needed

Reverse grip tricep push down

Tricep Superset

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

W1/D3 Shoulders & Arms

W1/D1 Chest & Back (A)

W1/D2 Legs (Quads Focus)

W1/D3 Shoulders & Arms

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