Name: Playbook - Joseph Jennings - Shoulders / Tris / Light Chest
Uploaded: 2021-12-28T21:17:54.040Z
Duration: 45 min
Description: Shoulders / Tris / Light Chest

Day two of the new split…since we hit chest and a lil bit of ye old shoulders, we’re going to hit the shoulders fully today and do a little bit of chest activation to get those nom nom nutrients into the muscles.

Remember, the science says that hitting large groups two days in a row (ONE FULL followed by ONE light activation) is going to help us grow faster than rest alone.  This is a concept I’ve never tried before, but the science is pretty spot on.

Keep track of your lifts still using your tracker so we can establish growth patterns as well as take those weekly selfies so you can look back and go damn I’ve grown…damn I look gooooood.

- Slight lean forward.  Goal is to feel it in your triceps as your chest will catch some activation from the workout regardless

Dips

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated Barbell Shoulder Press

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Tricep Rope Pushdown

Grab the bar with your palms facing upward. 
Extend down engaging your triceps at the bottom. 
Controlled release and repeat.

Reverse Grip Tricep Pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the rope down until your elbow is straight
- Bend the elbows to return to the starting position
- The double Rope grip here will help us engage our forearm
- If you can’t grip the double rope you can just use the cable connector or even a curl grip

Shoulders / Tris / Light Chest

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