Name: Playbook - Myles Harris - W1/D5 ARMS + SHOULDERS
Uploaded: 2023-05-02T23:57:44.471Z
Duration: 85 min
Description: W1/D5 ARMS + SHOULDERS

Day 5 is here and we only have 1 more day left. On the menu for today is a full arms and shoulders workout! I wanted to combine the typical push pull legs and Arnold split for this plan because a lot of people tend to neglect arms so combining these we can really focus on building a full physique!

Sit down and lay down flat on the bench. With a grip around shoulder width unrack the bar then go down carefully ( in line with your chest ) then back up.

CG SMITH MACHINE PRESS

Grab the machine with a grip at shoulder width and make sure your arm pits are dug into the machine and not to low for better stability. Curl upwards towards your head then back down slowly.

MACHINE PREACHER CURLS

Grab your pair of dumbbells and raise outwards to your sides keeping your elbows higher then your wrists.

DUMBBELL SIDE RAISES

Grab your dumbbell and safely bring it up overhead. Put the your hands under the dumbbell and behind your head and go down slowly then contract upwards.

STANDING DUMBBELL EXTENSIONS

Set the cable at the lowest point and attach your straight bar attachment. With a supinated grip at shoulder width curl upwards then back down slowly.

STRAIGHT BAR CABLE CURLS

Get into the machine and grab each handle then press up overhead and back down slowly.

SHOULDER PRESS MACHINE

Set the cable at the highest attachment and with your straight bar attachment contract downwards then back up slowly.

STRAIGHT BAR PUSH DOWNS

Set the cable at the lowest point and attach your rope handle. With a neutral grip, curl upwards then back down slowly.

ROPE HAMMER CURLS

Set the cables with the D-handle at around a above your knee height. Grab each side oppositely then raise outwards overhead then back down slowly in front of you.

W1/D5 ARMS + SHOULDERS

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