Name: Playbook - Justin Howells - W7/D3 Upper B (Shoulder & Arm Focus)
Uploaded: 2022-05-18T12:24:36.163Z
Duration: 45 min
Description: W7/D3 Upper B (Shoulder & Arm Focus)

- Machine Press 4 x 15,12,10,8 (60 sec rest)
- DB Bent Over Row 4 x 15,12,10,8 (60 sec rest)
- DB Shoulder Press 4 x 8 (90 sec rest)

Superset:
- Upright Row 4 x 10
- Lateral Raise 4 x 10 (60 sec rest)

Superset:
- Face Pull 4 x 10
- Reverse Fly 4 x 10 (60 sec rest)
- Incline Curl 4 x 10
- OH Rope Ext 4 x 10

Superset:
- Rope Curl 4 x 20,15,12,10
- Rope Ext 4 x 20,15,12,10

- 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

W7/D3 Upper B (Shoulder & Arm Focus)

Carlos Guzman 

W1/D1 Upper

W1/D2 Legs & Abs

W1/D3 Upper

Leg workout was so good, I was nauseous by the time I started abs. So good!

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

6AM workout and im definitely awake now! Biceps are pumped

W2/D3 Upper

Adductors were sore for a whole week the first time doing these sets. Can’t wait for another week of torture!

W7/D3 Upper B (Shoulder & Arm Focus)

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