Name: Playbook - Justin Howells - W5/D3 Upper B (Shoulder & Arm Focus)
Uploaded: 2022-05-18T11:01:26.268Z
Duration: 45 min
Description: W5/D3 Upper B (Shoulder & Arm Focus)

- Machine Press 3 x 15,12,10 (60 sec rest)
- DB Bent Over Row 3 x 15,12,10 (60 sec rest)
- DB Shoulder Press 3 x 8 (90 sec rest)

Superset:
- Upright Row 3 x 10
- Lateral Raise 3 x 10 (60 sec rest)

Superset:
- Face Pull 3 x 10
- Reverse Fly3 x 10 (60 sec rest)

- Incline Curl 3 x 10
- OH Rope Ext 3 x 10

Superset:
- Rope Curl 3 x 20,15,12
- Rope Ext 3 x 20,15,12

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

- Hold a barbell 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

Barbell upright row

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Superset

- Pull the cable towards your face with elbows flared outward

Face pulls

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

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

Rope pushdown

W5/D3 Upper B (Shoulder & Arm Focus)

Christina

Perfect workout for a full week workout, short enough to get in and out, long enough to be sore as hell the next day 🤩🔥

Arth

Was an excellent challenge, great balance of workouts

Carson

W1/D1 Upper

Jared

My gym lacks some basic equipment so I had to do variations, but again, another great workout

Back squat
8@135
8@135
8@146
8@145

Db rdl
10@35
10@35
10@40
10@40

Single leg press
12@50 (all sets)

Enoch

W1/D2 Legs & Abs

Jonathan

Really enjoyed the variety of workouts this time. I enjoyed doing less sets with more workouts. It kept the workout from getting “boring”.

W5/D3 Upper B (Shoulder & Arm Focus)

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