Name: Playbook - Nickolas Venuti - High Volume Shoulder x Arm Day
Uploaded: 2023-10-02T20:29:26.728Z
Duration: 80 min
Description: High Volume Shoulder x Arm Day

Tweaked my back early this week so taking it easy and going super light high reps on everything.

Superset with reverse flys 

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

Dumbbell side raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

Superset with db raises 

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Chest supported DB bent over reverse flies

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

Superset with single arm overhead extensions 

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Single arm dumbbell overhead extension

Superset with straight bar extensions 

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position