Name: Playbook - Nickolas Venuti - Shoulder x Arms
Uploaded: 2023-10-02T20:29:26.646Z
Duration: 90 min
Description: Shoulder x Arms

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

Superset with single arm 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 side raise

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

Superset with single arm extensions 

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

DB bicep curls

Last set use other to do push reps to failure 

- 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

Superset with overhead extensions 

- Sink into the pad as much as possible 
- Get a good stretch in your biceps and curl all the way up

Spider preacher bench curls

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up