Name: Playbook - Nickolas Venuti - Shoulder x Arms
Uploaded: 2023-11-24T01:10:55.779Z
Duration: 90 min
Description: Shoulder x Arms

Bharles

Warmup:
Internal and external band work
3 x 10-12
Side raises 
3 x 20-25

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated smith machine shoulder press

Superset with ez bar curle

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

DB leaning single arm side raise

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Superset with tricep extensions 

- 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

- Start with your knee on the floor and your arms extended
- Bring your elbows down
- Extend your arms engaging your triceps

V-Bar tricep extension

Superset with side raises 

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

DB bicep curls

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

DB seated side raise

- 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

Shoulder x Arms

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