Name: Playbook - Laura Cabrera - W1/D4 Arms & Shoulders
Uploaded: 2024-01-17T19:38:48.276Z
Duration: 45 min
Description: W1/D4 Arms & Shoulders

WARM UP SUPERSET:
- Plank Alternating 3 x 12
- Push-up to Arm Raise 3 x 12 (6ea)

WORKOUT:
- Shoulder Press with Bar 4 x 12
- Pull-ups 4 x 12
- Rear Delt Cable Fly 3 x 15
- Lunge with Shoulder Press 3 x 16 (8ea)
- Cable Straight Bar Face Pulls 3 x 15

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Alternating

- Elevate both hands on a bench
- Lower your chest toward the bench by bending the elbows
- Press yourself back up, engaging your chest
- At the top of the push-up raise one arm forward and up
- On The next rep raise the opposite arm
- Alternating back and for each rep

12 push-ups (6 reaches per arm)

Push-up to Arm Raise

WARM UP SUPERSET

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine Assisted Pull-up

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Cable Fly

- Stand in a split stance position, with your top foot elevated and a weight held at the chest
- Lower your back knee down toward the floor until both knees are bent to 90 degrees
- Extend both legs, returning to the starting position
- Press the weight overhead
- Work both sides

16 total reps (8 lunges each side)

Lunge with shoulder press

- Hold the cable
- Pull the bar towards your face
- Engage your upper back and the back of your shoulders

W1/D4 Arms & Shoulders

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