Name: Playbook - Myles Harris - W1/D5 Arms / Shoulders
Uploaded: 2023-05-02T23:57:44.581Z
Duration: 85 min
Description: W1/D5 Arms / Shoulders

Day 5 is here and everybody loves a good arm pump! Here we will be starting off with a little bit of shoulders then going straight into arms.

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

DUMBBELL SIDE RAISES

Set your bench at a high incline and grab your dumbbells. Press then up overhead and back down slowly staying in your own range of motion.

SEATED DUMBBELL SHOULDER PRESS

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

Make sure the seat is adjusted so it’s not to low and sitting into your arm pits for better stability with a split stance. Go down slowly with a supinated grip then curl back upwards.

DUMBBELL PREACHER CURLS

Set the cable at the highest position and and attach your rope. Turn around and keep the elbows high and contract down then back up.

OH ROPE EXTENSIONS

Set your bench at a high incline and sit down. Keep the elbows back and curl upwards then back down slowly.

INCLINE DUMBBELL CURLS

Set the cables at a height that is above the head and grab each side with the opposite hand. Contract downwards creating an X and back up slowly.

CROSS BODY PUSH DOWNS

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

W1/D5 Arms / Shoulders

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