Name: Playbook - Nickolas Venuti - Shoulder and Arms
Uploaded: 2023-10-02T20:29:26.774Z
Duration: 90 min
Description: Shoulder and Arms

Was not able to upload chest and back workout files got deleted but let’s kill this workout

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- 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 chest supported bent over reverse flies

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

Single arm side raise

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- superset with overhead extension
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

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

Seated dumbbell overhead extension

- superset with tricep extensions 
- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Preacher bar cable reverse curls

- Dropset last set
- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps