Name: Playbook - Kipp Luster - Shoulder & biceps workout
Uploaded: 2021-12-06T20:14:17.478Z
Duration: 45 min
Description: Shoulder & biceps workout

Alexander Quintero

Great workout after some much needed rest 💪🏻💪🏻💪🏻💪🏻

Mike

Luis

Shoulder & biceps workout 
*Light shoulder stretch, precor shoulder stretch*
- Shoulder press machine 4 sets 15 rep
- Ez bar Upright row to front raises 4 sets 12 rep
- Lateral raises to front raises 4 sets 12 rep
- Overhead shoulder press 4 sets 15 rep
- Reverse flies 4 sets of 15
- Bent over flies 4 sets 15
- Wide grip bicep curl to shoulder press 3 sets 10 rep
- Bicep curls to front shoulder raises 3 set 10 each 10 rep
- Cable bicep curls 10 rep
- Hammer curls 10 rep

- Keep your elbows in front of you
- Press the handles above you
- Keep your back ok the pad
- Reach full extension and come down with a slow controlled movement

Shoulder press machine

- Keep a slight bend at the elbow 
- Raise lateral Until your reach shoulder reach 
- Raise them in front of you

Lateral raises to front raises

- Keep your core tight and elbows in front of you
- Press the bar straight up until you reach full extension

Overhead shoulder press

- Keep your chest on the pad
- Bring your arms back keeping a slight bend at the elbow 
- Pause and return to the initial position

Reverse rear delt fly

- Bring your chest toward your knees
- Raise the dumbbells engaging the back of your shoulders

Bent over flies

- Keep a tight core
- Engage your bicep as you curl
- Press straight up until your reach full extension

Wide grip bicep curl to shoulder press

- Engage the bicep as you curl up
- Raise the dumbbells keeping a slight bend at the elbow
- 10 of each

Bicep curls to front shoulder raises

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Shoulder & biceps workout

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