Name: Playbook - Julie Veselkova - Shoulders & triceps
Uploaded: 2023-01-09T13:54:07.916Z
Duration: 60 min
Description: Shoulders & triceps

Stair master

Perform both movements back to back before taking a break

- Adjust the cable height to about shoulder height 
-Grab the cable with your opposite working arm 
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

-Adjust the cable to the lowest level 
-Grab the attachment and hold right in front of your body 
- Raise your arm with a slight bend at the elbow, engaging your shoulder throughout 
- Raise until you reach shoulder height & repeat

Single arm lateral raise

Shoulders warmup

-Go heavier each set as you drop reps

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

Smith machine seated barbell press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Smith press/ plate raise

12 reps heavy followed by 12 reps light 

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

Dumbbell lateral raise dropsets

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Lateral raise/ skull crushers

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

incline dumbbell y raise

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

Dips/ tricep extensions

Shoulders & triceps

I have been struggling at the gym lately so going in and having a set plan has been so helpful for me! I’m excited for my next workout now!!!

Shoulders & triceps

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