Name: Playbook - Nickolas Venuti - Shoulder x Arm Day
Uploaded: 2023-10-02T20:29:26.672Z
Duration: 90 min
Description: Shoulder x Arm Day

Merry Christmas and don’t mind the Santa suit was trying to be on the Xmas vibes

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Superset with reverse pec flies 

- 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

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

Superset with bent over reverse flys 

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

Leaning single arm 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 triceps push downs 

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

DB bicep curls

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

Tricep extension with straight bar

Superset with kickback 

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position