Name: Playbook - Jumana Badwan - 9/15 Thursday| PUSH DAY (Shoulders & Triceps)
Uploaded: 2022-09-19T04:33:33.608Z
Duration: 70 min
Description: 9/15 Thursday| PUSH DAY (Shoulders & Triceps)

1. Dumbbell shoulder press 4x12/10/8/6 
(Note: Go up in weight each time)

SS:(Superset)
2. Dumbbell lateral raise 4x12-15
3. Pulsing banded lateral raises 
   4x till failure

SS
4. DB Arnold shoulder press 4x12/10/8/6

SS:
5.Reverse Incline dumbbell rear delt fly 4x12-15
6.Seated rear Delt flies 4x15 

SS
7. Overhead tricep extension 4x12
8. Straight bar tricep push down 4x12

- 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 
- Lower your hands releasing the tension from the band

Resistance band lateral 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position