Name: Playbook - Ken Clarke - Shoulder & bicep workout
Uploaded: 2024-04-12T16:44:07.477Z
Duration: 45 min
Description: Shoulder & bicep workout

Had to forgo the finishers at the end due to time constraints

Santo

Mikel

Jake

Brad

Luis

Drenched 😮‍💨 Thanks for the lift man!!

Jonah Bader

Sergio

Isjan

Marco

Jeff

Burn baby burn 🔥 Another great workout 🏋️

Todd

jason anderson

Really great! This is targeting and strengthening muscles I’ve always found difficult to focus on!

lukebrown

Bennie

It was such a good work out! Definitely kicked my butt!

Charles

Christopher

Thank you sir for all your help over the years!

Matt Keen

Almost didn’t make it through the finisher! That second superset exercise was brutal! 💪🏼 💪🏼

Mark

It would be great to be able to record weights so that as I return to this workout, I can see where I was and push myself.

John

First time back in the gym after 6 months.. I’m gonna be sore

Craig 

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Seated dumbbell front raise

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Alternating Dumbbell Preacher Hammer Curls

Superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raise

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

- Pull the cable towards your face with elbows flared outward

Face pulls

Finisher

Shoulder & bicep workout

A solid, well-rounded workout to target all areas of the chest and back!💪👌💯

I was pressed for time so I was unable to complete the last superset

Chest + back

I do dumbbell flat bench and barbell decline and then do regular dips but otherwise great workout

J Alex

Still love this workout. It’s flexible, fast and a beating

The dumbbell bench press/pec deck flies superset at the end there really got me! The higher reps made it so I had to lighten my weights to keep myself from burning out too quickly! 🔥💦🥵💪

Chest workout

Back workout & tricep workout

Allen

Shoulder Day - New

A touch short could use an extra set of 3

First back workout on the app!  Pretty solid!  Super sets are kicking my ass!

Tony

Back Day - 2

Back Day - New

Was pressed for time so I was unable to complete the cable crunches at the end there.

Chest - 3

The pull-ups killed at the end but this one felt grrrrrrreat! 💪🏼

Back Day - New 6/15

Tough stuff! Those bodyweight dips at the end were a real challenge! 💪🥵💥

Had to figure out how to get on the bench with dumbbells in order to do the decline dumbbell fly

Shoulder & bicep workout

Community

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