Name: Playbook - kennedy nease - shoulders n arm day✨
Uploaded: 2024-04-01T02:45:48.651Z
Duration: 45 min
Description: shoulders n arm day✨

focusin on a lot of basic movements but pushing til failure today! 

adjust the weights as needed, take your time, and challenge yourself! we are just using dumbbells and a barbell today.

bring the weights down the curl the weight all the way up!
lower the weight halfway then bring back up. 

1 full curl + 1 half curl = 1 rep!

1.5 Curls

start with weight in front (palms facing you) then bring the weight out and up to a shoulder press

keep it nice and controlled!

Seated Arnold Press

bring your elbow down to touch the inside of your knee
curl the dumbbell up and control as you come down

do reps on each side!

Concentrated Bicep Curl

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

keep elbows in and push through the triceps

can modify on knees!

Narrow Pushups

core tight
push bar overhead slow and controlled
engage glutes slightly to protect low back

shoulders n arm day✨

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