Name: Playbook - Joey Miuccio - Shoulders & Arms
Uploaded: 2024-04-25T18:25:35.087Z
Duration: 65 min
Description: Shoulders & Arms

Weights weren't that heavy but reps ranges over a slow movement give a nice muscle burn.🙂

James Comrie

Great workouts. Really feeling that pump!

Robert

- 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

- Raise the handle with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm cable lateral raise

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Barbell shrugs

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip bench

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Shoulders & Arms

Chest / Arms & run

Rodolfo

Legs

This was a nice, non complicated work out.

Chest & Back

Back/ Shoulders

Chest & Arms

NYC Marathon

Chest/ Back

Nice progressions from the last time that I did this workout.

Aidan Thomas

Back & Shoulders

Part 2 of this workout finally completed.

Chest/ Arms & Run

Another good workout and just enough arm work not to fry them.

Run / Shoulders & Arms

Chest/ Back & Run

Jason Spates

Legs/ Run

this is my first training with you, so I don't have a complete insight into the training plan. but I would add upper back exercises to this workout instead of this few shoulder exercises

Lazar

I rarely run, so 12 miles was impossible for me. I ran 4.5 kilometers. the rest of the training was good

Shoulders & Arms

Community

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