Name: Playbook - Myles Harris - ARMS + SHOULDERS 🔥
Uploaded: 2023-03-15T22:19:37.274Z
Duration: 90 min
Description: ARMS + SHOULDERS 🔥

What’s up everyone! It’s a new week so I hope we’re all setting new goals and getting ready to crush them. For todays daily sesh we got a arms and shoulder sesh! This is my fav day to hit so if your ready to kill it with me let’s do this! ⚡️

Set the bench to a slight incline to take stress of rotator cuffs and grab a pair of dumbbells. As you press upwards keep the elbows in 45 degrees too and back down slowly. 

Focus: overall shoulders.

Dumbbell shoulder press

Use the handle attachment and grab them and take a step back then raise upwards about 45 degrees out and back down slowly. 

Focus: side delts.

Cable Y raises

Get on the edge of of bench with 2 dumbbells and bend over so your belly bottom is almost touching your thighs. Raise the dumbbells out to the side while keeping the elbow inward 45 degrees to better target the rear delt. 

Focus: Rear delts.

Bent over Rear delt dunbbell raises

Grab the bar with a supinated grip ( underhand ) and curl upwards squeezing the biceps and back down slowly. 

Focus: overall biceps

Straight bar cable curls

When getting into the machine have the armpits on top of the machine and go down slowly and back up and squeeze, 

Focus: short head of biceps

Single arm dumbbell preacher curls

Grab a pair of dumbbell with a supinated ( underhand ) grip and go up squeeze the biceps, then turn the dumbbells to a pronated ( overhand ) grip and back down slowly and repeat. 

Focus: biceps, forearms, brachialis.

Dumbbell zottman curls

Set the bench at an incline and Grab dumbbells with a neutral grip and lay back. As you go downwards, keep the elbows tucked In and when going back up twist outwards for a better contraction of the triceps. 

Focus: long head of triceps.

Incline dumbbell skull crushers

Have the cable at the top position and grab the ropes with a neutral grip at the bottom, then push down twisting outward at the bottom of the movement, squeeze, then slowly back up. 

Focus: lateral head of triceps.

Rope cable push downs

Have the cable at the bottom position and grab the ropes up and carefully turn around 180 degrees. Keep the elbows inward as you contract up with a slight twist outwards at the top of the movement for a bigger contraction, then back down slowly behind the head. 

Focus: long head of triceps.