Name: Playbook - Joseph Bonini - Shoulders & Arms | Run
Uploaded: 2023-06-15T20:04:48.200Z
Duration: 75 min
Description: Shoulders & Arms | Run

First we hit a quick shoulder and arm session. We start with DB shoulder press then move into accessories. We finish with an easy run.

- 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

Complete exercises consecutively, then rest. For final set, perform a drop set (drop the weight 2x).

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

Cable rope triceps extensions

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Arm Blaster Superset

Complete exercises consecutively, then rest.

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

NOTE
* tempo; 2 sec descend, 2 sec pause for each rep

Plate loaded machine shoulder press

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

Dumbbell side raise

Shoulder Blaster

Complete exercises consecutively, then rest. Feel free to use an “easy curl bar” and a bench for dips.

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips - modified

Curls | Dips

- Run at an easy pace for 30-35 minutes

Goal is 4 miles

Shoulders & Arms | Run

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