Name: Playbook - Jumana Badwan - 2/9 Thursday|DELTS/TRICEPS
Uploaded: 2023-02-14T04:52:30.495Z
Duration: 75 min
Description: 2/9 Thursday|DELTS/TRICEPS

1. BB military press 4x10/8/6/6
(The first set of 10 should be very light consider it a warm set & remember You are going up in weight each set controlling the weight each timer)

2. Superset:
~ Reverse shoulder press on machine 4x12
~ Cable Y raise 4x12 

3. Superset:
~Leaning cable lateral raise 4x12-15
~Standing lateral raise 4xfailure (drop to lighter weight for this one)

4. Superset:
~Reverse grip Cable shoulder press 4x12 
~Cable EZ bar upright row 4x12
(you are using a straight bar for both of these exercises)

5. Triset: 
~Tricep EZ bar reverse grip push down 3x12-15
~Rope cable push down 3x12-15
~BW dips 3x8

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Reverse seated shoulder press machine

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

Cable standing Y raise

- With the outside arm, cable across the front your body
- 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 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (front)

- 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

Reverse grip cable shoulder press

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

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

2/9 Thursday|DELTS/TRICEPS

More workouts from Jumana Badwan