Name: Playbook - Nickolas Venuti - Shoulder x Arms
Uploaded: 2023-10-02T20:29:26.488Z
Duration: 90 min
Description: Shoulder x Arms

Band work 
External 1 x 20 
Internal  1 x 20
Band pull aparts 1 x 20

Warmup 
Band side raises 3 x 10-12

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

Barbell military press

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

DB chest supported side raise

- Pull the cable towards your face with elbows flared outward

Face pulls

Single Arm Dumbbell side raise

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB seated hammer curl

- 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

- 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

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Single arm Rope tricep extension

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging