Name: Playbook - Matthew Nitto - Shoulders & Light Arms
Uploaded: 2021-02-15T19:53:49.524Z
Duration: 90 min
Description: Shoulders & Light Arms

First three movements for shoulders last 3 sets for each all dropsets

Seated version of the shoulder press. Too many people don’t get a full range of motion here so lower the weight if you need to. Stop just short of locking out.

Seated Shoulder Press

This can be done on any shoulder machine. If you don’t have anything like this use a barbell and press from behind the head. The idea here is to press from the side rather than in front.

Reverse Seated Shoulder Press

Try to find a balance of going moderately heavy without the need to sway the weight too much! We want to make sure the shoulders do the work!

Seated Side Lateral Raises

Ideally you have this rowing machine where the handles operate independent of each other. Otherwise just do standard cable side laterals. We superset this immediately into cable upright rows for added time under tension. If the movement calls for 20 reps that means 10 for each. So just divide the reps in half.

Lying Cable Side Laterals & Upright Rows

Pull the rope into your forehead and prevent your back from contracting. We want to make sure our rear delts are doing the work. Crouching helps counter balance the weight

Rear Delt Face Pulls

Plain and simple front raises. Just control the plate on the way down. No swaying!

Front Plate Raises

Rear and Front Delt Superset

No swaying or jerking the weight. Maintain constant tension on the bicep.

Dumbbell Curls

Keep your torso straight and move only your elbows. Feel the squeeze on every rep

Tricep Straight Bar Pulldowns

Curls and Pushdowns Superset

Overhead extensions with Alternating Curls

The “rested” arm holds the contraction alternating each side.

Alternating Dumbbell Curls

Make sure to keep the elbow stationary and lift the weight directly to the ceiling focusing only on the tricep

Overhead Dumbbell Tricep Extensions

Tris/Bis Dumbbell Superset

The upper body should remain stationary the entire time with no swinging. You should be contracting the abs and NOT your hip flexors. Keep the knees bent if the movement is too difficult

Shoulders & Light Arms

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