Name: Playbook - Jey Fitness ⚡️ - Bi’s / Shoulders v1.
Uploaded: 2023-06-29T18:18:34.441Z
Duration: 60 min
Description: Bi’s / Shoulders v1.

Biceps and shoulders are highly important upper body muscles. They help stabilize and support your body with joint movement, flexion, and supination. 

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Focus on form over weight
⚡️Listen to you body, don’t overextend yourself, and No ego lifting.

**keep the weight the same or increase weight slightly each set**

**20min cardio of your choice - Can be performed in whole before or after your lift…or split up as 10min before and 10min after**

⚡️From a seated position 
⚡️Hold the dumbbells with your palms facing away from you
⚡️Keep your core tight
⚡️Curl the dumbbells up engaging your bicep 
⚡️Lower with a controlled motion

Main muscle group: biceps, forearms

Dumbbell curls (seated)

⚡️Hold the dumbbells in front of you with palms facing toward you 
⚡️Keep a slight bend at the elbow
⚡️Keep your core tight
⚡️Raise the dumbbells forward and up to shoulder height 
⚡️Move your arms out to your sides forming a T
⚡️Lower the dumbbells with control
⚡️Reverse the combination back to starting position

**Each movement is 1 rep**

Main muscle group: Shoulders/Delts  [Anterior Deltoid (front), Lateral Deltoid (side)]

Dumbbell front/lateral raise combo

⚡️Performed as a superset 
⚡️No rest in between exercises

⚡️Hold the dumbbells with your palms facing away from you
⚡️Keep your core tight
⚡️Curl the dumbbells up engaging your bicep 
⚡️Lower with a controlled motion

Main muscle group: biceps, forearms

Dumbbell curls (standing)

⚡️Hold the dumbbells with your palms facing each other
⚡️Keep your core tight
⚡️Curl the dumbbells up engaging your bicep as you curl
⚡️Lower down with control

Main muscle group: biceps, forearms

Dumbbell hammer curls (standing)

Curls n More (standing)

⚡️From a seated position
⚡️Start with one dumbbell in hand, arm up at 90degrees, with your palm facing you
⚡️Press the dumbbell up overhead, rotating your wrists/arms as you press up
⚡️Palms will be facing forward at the top
⚡️Reach full extension and reverse the motion as you come down
⚡️Keep your core tight throughout
⚡️Repeat on opposite side

Main muscle group: Shoulders/Delts [Anterior Deltoid (front), Lateral Deltoid (side), and Posterior Deltoid (rear)]

Seated Arnold press (single arm)

⚡️Hold a barbell in front of your body palms facing you
⚡️Raise your elbows up and to the sides, pulling the bar towards your chin
⚡️Keep the bar close to the body and elbows higher than your hands
⚡️ At the top, turn your elbows lower than your hands as your rotate your palms to face forward
⚡️Keep your core tight and press the barbell overhead
⚡️Reverse movement bringing barbell back to starting position

Main muscle group: Shoulders/Delts [Anterior Deltoid (front), Lateral Deltoid (side), and Posterior Deltoid (rear)]

Barbell upright row to shoulder press

⚡️Hold the bar underhand grip with both hands
⚡️Keep your core tight
⚡️Curl bar up engaging your bicep
⚡️Lower with a controlled motion

Main muscle group: biceps, forearms

Barbell Curl

Bi’s / Shoulders v1.

Before I knew it I was complete. I’m feeling the progress with consistency. I think I’m ready to add more weight. Great way to engage the muscle like when I first started. Next!!!

Florentino

My chest is engaged! Felt nice to get started, and felt it at the end. Completely dead to finish one push up. No giving up now. Next!

Wow! At the end I really was at a failure to push up. Chipping away little by little. Loved it. Here we come better living!

Chest v1.

Push it! It’s amazing what remembering why you get to do this for yourself just gives you that extra push. Let’s go!

Tough stuff! Gloves recommended as I shredded my hands trying to hang on the bar lol I can not believe how hard it is to keep my hands in place on the bar for a squat. We got it done even if barely, because I feel fantastic! Next!

Leg / Abs v1.

Found a machine to help with the pull-ups and dips. Wow my arms and back are breathing!!!! Great stuff here, especially not having to think what to do next. Thank you for doing the research for us all.

Tough stuff! Yes! Can’t pull myself up, yet, but didn’t stop me from trying and hanging there with some resistance. Engaging in the target areas made the workouts more enjoyable as i didn’t feel rushed, but composed to gain control. Loving every bit of it. One day at a time. Next!

Bi’s / Shoulders v1.

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