Name: Playbook - Nickolas Venuti - Shoulder x Arms
Uploaded: 2023-10-02T20:29:26.812Z
Duration: 80 min
Description: Shoulder x Arms

Stevie

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Machine seated shoulder press

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell 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

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

Dumbbell bicep curls

- Keep arms parallel to the floor
- Get a deep stretch and extend out fully contracting your triceps

Kneeling tricep overhead extension

Dumbbell side raise single arm

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

Alternating hammer curls

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

Shoulder x Arms

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