Name: Playbook - Michael Smith - SHOULDERS x ARMS
Uploaded: 2024-05-02T21:31:53.908Z
Duration: 90 min
Description: SHOULDERS x ARMS

SESSION I
fasted cardio:
30 minutes [heart rate at 120-140 bpm]

SESSION II
warm up:
Y-I-W raises | 12, 12

workout:
Dumbbell Lateral Raise  [dropset] | 10/10,  10/10, 10/10, 10/10
Dumbbell Shoulder Press | 12, 12, 10, 10
Cable Front Raise [rope attachment] | 12, 12, 10, 10
Cable Upright Row | 10, 10, 10, 10
Dumbbell Concentration Curl | 12, 12, 10, 10
Cable Rope Tricep Extension | 10, 10, 10, 10
Barbell Curl | 10, 10, 10, 10
Dumbbell French Press | 10, 10, 10, 10

ab circuit:
Stability Ball Crunch | 20, 20, 20, 20
Russian Twist | 15, 15, 15, 15

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-T-W Raise

Session II: Warm Up

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise Dropset

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise [ Rope Attachment ]

- Hold the bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable Upright Row

superset: Upright Row x Front Raise

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

- Attach the rope to a high pulley and grab with an neutral grip 
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

[ superset ] Dumbbell Curl x Tricep Extension

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
- Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell French Press

[ superset ] Barbell Curl x French Press

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball, feet should be bent at the knee and pressed firmly against the floor
- Lower your torso into a stretch position keeping the neck stationary at all times
- With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals (The lower back should always stay in contact with the ball)
- Exhale as you perform this movement and hold the contraction for a second
- As you inhale, go back to the starting position
- Repeat for the recommended amount of repetitions

Stability Ball Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp weight or hands together in front of your core
- Twist your torso from side to side

Russian Twist

Ab Circuit:

SHOULDERS x ARMS

Franco

Gregory

Miguel

WELCOME TO SEASON II

Amazing workout, definitely feel a great pump.

Jose

Crazy pump. Love how the exercises are structured.

Mike

Alfonso

BACK x CHEST

Steven

Syed

Erik

Luis Núñez

Isiah

Bro your Leg workouts were intense. Do you have any tips to warm up the knees, like any workouts to make your knees stronger?

SHOULDERS x ARMS

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