Name: Playbook - Jumana Badwan - 9/29 Thursday| SHOULDERS/TRICEPS (hint of chest)
Uploaded: 2022-10-03T01:13:47.106Z
Duration: 75 min
Description: 9/29 Thursday| SHOULDERS/TRICEPS (hint of chest)

1. Standing DB or BB shoulder press 4x10/8/6/6

2. Superset: 
~ Full range lateral raise 4x12-15
~ Band pulses 4xFailure 

3. Superset: 
~ Reverse seated shoulder press 4x12/10/8/6
~ Cable Y raise 4x12/10/8/6

4. Superset: 
~ Standing Arnold press 4x12
~ seated incline behind back lateral 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)

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

- 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

- 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

Reverse grip shoulder press

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

Cable standing Y raise

- 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

- 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