Name: Playbook - Jumana Badwan - 12/1 Thursday| SHOULDERS/TRICEPS (hint of chest)
Uploaded: 2022-12-04T21:09:23.510Z
Duration: 75 min
Description: 12/1 Thursday| SHOULDERS/TRICEPS (hint of chest)

1. DB Alt. Bench press 4x8 

2. DB Arnold press 4x10/8/6/6 
(Increase weight each set, making sure it’s challenging but also having good form all throughout) 

3. Superset: 
~ Heavy lateral raise 4x6-8 (so your going half way with these then dropping them and into light full range next)
~ Full range lateral raise 4x10-12
~ Band pulses 4xFailure 

4.Superset: 
~ Kneeling single arm Landmine shoulder press 4x10-12
~ Rope cable Y raise 4x12

5. Superset: 
~ Cable reverse rear delt fly 4x12 
~ Cable reverse half rep fly 4x12 (for this one instead of going full range you are going to stop half way and extension out you can do this standing using cables or if you have a rear dealt machine you can use that as well.)

6. Superset: 
~Rope cable push down 4x15 
~single arm Reverse grip tricep push down 4x12-15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

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

Dumbbell lateral raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height
- Pulse down halfway and back up

Resistance band pulsing lateral raise

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Single arm Kneeling landmine press

- Raise the rope forward and up forming a Y shape
- Lower down to starting position with control

Cable standing Y raise

- Grab criss crossed cables in each hand, arms extended out in front of your body
- 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

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

Rope pushdown

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

12/1 Thursday| SHOULDERS/TRICEPS (hint of chest)

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