Name: Playbook - Nathaniel O'Hare - 3Ddelt workout with arms
Uploaded: 2022-11-03T01:44:05.670Z
Duration: 75 min
Description: 3Ddelt workout with arms

This workout is a body building type for your delts, and for those broad shoulders of yours, we are also hitting a little bit of arms and the short head of the tricep in this

Single arm shoulder press on machine

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

Dumbbell shoulder press

- 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 standing rope front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Place the back of your arms on your inner thighs
- Arms start extended holding the dumbbells off the floor
- Slowly curl the dumbbells up pausing at the top squeezing your bicep
- Slowly lower back to the starting position

Dumbbell double concentration curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

3Ddelt workout with arms

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