Name: Playbook - Nickolas Venuti - Shoulder x Arm Day
Uploaded: 2023-10-02T20:29:26.698Z
Duration: 90 min
Description: Shoulder x Arm Day

Dynamic warmups + band work for shoulders 
Internal + External band work 
1 x 20 reps 

Warmup:
Banded Side Raises 
Banded Overhead Press
3 x 20 reps

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

Barbell military press

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

Dumbbell chest supported 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 incline Skullcrushers 
6-8 reps each side 

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Seated DB curls

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

DB incline skull crusher

Superset with face pulls 
Start each set with weaker side to fix imbalances 

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

Single arm machine side raise

- Pull the cable towards your face with elbows flared outward

Face pulls

Superset with reverse cable curls 

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Single arm Cable rope triceps extensions

Last set go to failure after 12th rep

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight