Name: Playbook - Myles Harris - ARMS + SHOULDERS ⚡️💪🏾
Uploaded: 2023-03-15T22:19:37.410Z
Duration: 90 min
Description: ARMS + SHOULDERS ⚡️💪🏾

What’s up everyone! Hope you all are feeling amazing leading into this new week and setting our goals! For this week’s workout we got a brutallll arms and shoulders workout that will give you a crazy pump. As always though, we will be focused on targeting all parts of each muscle group so we can keep everything balanced and get a nice physique. Let’s get into this and leave a review of how it went! 💪🏾😈

Walk up and place hands at slightly outside shoulder width of your preferred position and unrack slowly and take a step or two back. Squeeze your glutes to help take out lower back usage and press up overhead and back down towards chin. 

Focus: overall shoulders.

Standing military press

Set the bench to an incline and have a dumbbell in each hand. Go on the bench with your stomach on it and head above the seat and go out 45 degrees up and down with a pronated grip. 

Focus: Side delts / shoulders.

Incline dumbbell side raises

Remove any attachment from the cables and pull downwards in a 45 degree angle with the arm slightly bent and back up slowly. 

Focus: rear delts.

Dual cable rear delt flyes

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

Focus: overall biceps.

Ez bar curls

Grab the ropes with a neutral grip and curl upwards squeezing the biceps and slowly back down. 

Focus: Biceps, brachialis, and forearms.

Rope hammer curls

When begging into the machine make sure your armpits sit on top of the machine and As you curl up engage your biceps and lower with a slow controlled movement. 

Focus: Short head of biceps.

Machine preacher curl

Lay down flat on the bench and hot hand positioning, it will be ANY grip that is closer in then your actual bench press grip. Press the weight up to un rack it and as you go through the movement, keep the elbows tucked inwards. 

Focus: medial head of triceps.

Close grip bench press

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

Grab the bar with a pronated grip and bend over slightly. Contract downwards and squeeze the triceps and come back up slowly keeping the elbows in place. 

Focus: lateral head of triceps.