Name: Playbook - Joseph Bonini - Shoulders | Arms | Run
Uploaded: 2023-06-15T20:04:48.212Z
Duration: 90 min
Description: Shoulders | Arms | Run

We start with shoulders and alternate between arm exercises. We’ll finish up with a 25-30 min 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 one exercise, rest, then complete the next one.

Example:
Chin-ups ➡️ rest ➡️ dips ➡️ rest

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Chin Ups | Dips

Complete exercises consecutively, then rest.

- 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Shoulder Blaster

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

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

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

Cable rope triceps extensions

Arm Blaster Superset

- Run at an easy pace for 25-30 minutes

Goal is 3 miles

Shoulders | Arms | Run

More workouts from Joseph Bonini