Name: Playbook - Jumana Badwan - 12/8 Thursday| SHOULDERS/TRICEPS (hint of chest)
Uploaded: 2022-12-10T22:14:16.262Z
Duration: 75 min
Description: 12/8 Thursday| SHOULDERS/TRICEPS (hint of chest)

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

2. 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 

3. Triset: 
~ Incline chest press 4x12
~ seated incline behind back lateral raise 4x10-12
~ Rope cable Y raise 4x12

4. 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)

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

- 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

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Seated at a high incline, dumbbells slightly behind your body 
- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell seated behind the back lateral raise

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

Cable standing Y raise

- 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

Cable single arm crossbody tricep extension

- 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

12/8 Thursday| SHOULDERS/TRICEPS (hint of chest)

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