Name: Playbook - Joseph Bonini - Shoulders | Back | Arms
Uploaded: 2023-06-15T21:23:33.089Z
Duration: 45 min
Description: Shoulders | Back | Arms

First workout was an easy 35 min run. For the strength session we work on shoulders, back, and arms.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

NOTE: 2 sec descend, 1 sec pause at bottom of each rep

Dumbbell seated shoulder press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

NOTE: slow and controlled

Pull-up

Complete exercises consecutively, then rest. Perform drop set for final set

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Use rope attachment at shoulder level height
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Side Raise | Cable Face Pulls

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

* Work both arms

Perform drop set for final set

Dumbbell single arm row

Complete exercises consecutively, NO REST.

- 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

Shoulders | Back | Arms

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