Name: Playbook - Nickolas Venuti - W1/3/5 D3: Shoulder x Arms + Cardio
Uploaded: 2023-10-02T20:29:26.267Z
Duration: 90 min
Description: W1/3/5 D3: Shoulder x Arms + Cardio

landon

I just started these workouts under this section 
How long will
You keep this routine up G ?

Bharles

Anthony 

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 

For cardio can be any form of Low Steady State Cardio. Recommend cardio be done either after workout or spaced within a few hours if you decide to do before working out.

- 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

DB seated shoulder press

Superset with 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

- 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 inclined

Superset with reverse pec flies 

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

Dumbbell single arm side raise seated

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the Z bar with a wide grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying wide grip skull crushers

Superset with cable curls 

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

Modified tricep extension

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

W1/3/5 D3: Shoulder x Arms + Cardio

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