Name: Playbook - Brad and Jess Gouthro - Day 14: 10 x 5 Arms & Shoulders
Uploaded: 2023-03-01T04:35:43.378Z
Duration: 60 min
Description: Day 14: 10 x 5 Arms & Shoulders

Loved it ❤️ great shoulders workout 💪

Caroline

Always complete the warm up before every workout.

The first superset is a 10 sets x 5 reps workout. Select a weight for each exercise that you could lift for 10 reps, or 75% of your 1 rep max.

You’ll be using this same weight for all 10 sets. By the 10th set, you should be coming very close to failure.

After finishing the 10 x 5 superset, complete 3 sets of the next accessory superset, as indicated in the workout.

Notes: 
1. Follow the given tempos. The correct time under tension is one of the biggest factors in growing muscle.
2. Lift with full range of motion.
3. Stick to the given rest periods.

Finish with the cool down.

Complete this warm up before every workout. Complete each exercise with no rest in between. Complete 2 circuits for a total of a 4 minute warm up, then proceed immediately to the workout.

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

5 reps/leg
Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge

Warm Up Giant Set

The first superset is a 10 sets x 5 reps workout. Select a weight for each exercise that you could lift for 10 reps, or 75% of your 1 rep max.

You’ll be using this same weight for all 10 sets. By the 10th set, you should be coming very close to failure.

Tempo: 3010
1.Sit down at a preacher curl bench with the EZ bar racked on the front bar rest.
2. Grab the EZ bar with an underhand, shoulder width grip, ensure your glutes are firmly planted into the seat pad, feet pressed through the floor, your chest firmly pressed against the front pad, and your upper arms pressed into the other side of the pad.
3. Contract your biceps to curl the EZ bar up towards your shoulders, then under control, slowly extend your arms to lower the EZ bar. Your arms should be fully extended to train the biceps in a full range of motion.
4. Repeat.

EZ Bar Preacher Curl

Tempo: 2010
1. Grab the bars and lift yourself until your arms are straight. If the bar is high enough, keep your legs extended.
2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
4. Pause then push yourself back up to the starting position.
5. Repeat.

Weighted Parallel Bar Dips

10 x 5 Biceps & Triceps Superset

Complete 3 supersets as indicated in the workout.

Tempo: 10X0
1. With a hip width stance, bend over and grip a barbell with a just outside shoulder width grip.
2. With a strong core and flat back, lift the barbell up by explosively thrusting your hips forward as your shrug your shoulders and pull the barbell up towards your shoulders as you dip into a squat and catch the bar in the front rack position on your shoulders.
3. At this point your elbows are up and pointing forward and your triceps are close to parallel to the floor. 
4. Immediately lower back down into a squat, then extend your legs back to standing while pressing the barbell over your head. 
5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs, then back to the floor.
6. Repeat for reps.

Barbell Clean And Press

Tempo: 2010
1. With a hip width stance, hold a pair of dumbbells by your sides, with a palms facing in grip.
2. Keeping your upper torso stationary and your chest up, raise the dumbbells with extended arms out to your sides until they reach parallel to the floor, with your pinky finger being higher than your thumb.
3. Think about reaching for both sides of the room, then pouring out a glass of water. This will place more emphasis on the outer shoulder. 
4. Under control, reverse the movement to lower the weights and repeat.

Standing Dumbbell Lateral Raise

3 x 8 Shoulders Superset

At the end of the workout, complete the cool down in circuit format. For the foam roller exercises, complete each side for 30 seconds. Complete 1 circuit.

30 seconds per side
1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band Outer Thigh Massage

30 seconds/side
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

30 seconds per side.
1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Foam Roller Upper Back Massage

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Day 14: 10 x 5 Arms & Shoulders

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