Name: Playbook - Joey Schultz - W3/D6 Friday (Shoulder, Tri, and Chest)
Uploaded: 2022-03-09T01:12:54.403Z
Duration: 45 min
Description: W3/D6 Friday (Shoulder, Tri, and Chest)

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating DB Front Raise

- Start with your palms facing you
- Press the dumbbells 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

Dumbbell Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

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

Cable rope triceps extensions

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises- Ab Finisher

W3/D6 Friday (Shoulder, Tri, and Chest)

Hector Fortisescobar

W1/D1 Legs MASS

W1/D2 Tuesday (Back)

W1/D3 Wednesday (Chest)

couldn’t do the front squats at the end cause I’m getting back to working out but this workout was great!

Juan

Chance

W1/D4 Thursday (Legs)

James Nguyen

W1/D5 Friday (Bicep and Back)

W1/D6 Friday (Shoulder, Tri, and Chest)

W1/D7 OFF DAY

W2/D1 Legs MASS

W2/D2 Tuesday (Back)

W2/D3 Wednesday (Chest)

W2/D4 Thursday (Legs)

W2/D5 Friday (Bicep and Back)

W2/D6 Friday (Shoulder, Tri, and Chest)

W2/D7 OFF DAY

W3/D1 Legs MASS

W3/D2 Tuesday (Back)

W3/D3 Wednesday (Chest)

W3/D4 Thursday (Legs)

W3/D5 Friday (Bicep and Back)

W3/D7 OFF DAY

W4/D1 Legs MASS

W4/D2 Tuesday (Back)

W4/D3 Wednesday (Chest)

W4/D4 Thursday (Legs)

W4/D5 Friday (Bicep and Back)

W4/D6 Friday (Shoulder, Tri, and Chest)

W4/D7 OFF DAY

W5/D1 Legs MASS

W5/D2 Tuesday (Back)

W5/D3 Wednesday (Chest)

W5/D4 Thursday (Legs)

W5/D5 Friday (Bicep and Back)

W5/D6 Friday (Shoulder, Tri, and Chest)

W5/D7 OFF DAY

W6/D1 Legs MASS

W6/D2 Tuesday (Back)

W6/D3 Wednesday (Chest)

W6/D4 Thursday (Legs)

W6/D5 Friday (Bicep and Back)

W6/D6 Friday (Shoulder, Tri, and Chest)

W6/D7 OFF DAY

W7/D1 Legs MASS

W7/D2 Tuesday (Back)

W7/D3 Wednesday (Chest)

W7/D4 Thursday (Legs)

W7/D6 Friday (Shoulder, Tri, and Chest)

W7/D7 OFF DAY

W8/D1 Legs MASS

W3/D6 Friday (Shoulder, Tri, and Chest)

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